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The 6 Minute Core Workout

As a Crossfit coach I get to train a lot of dedicated people that make the time to get to the gym 4-5x a week, but they are also very busy. This means that sometimes they cant be at the gym as they’d like to but still want to make sure they get a quick workout in for the day. This is where the 6 Minute Core Workout comes in.

The Workout:

Minute 1: Weighted Situps max reps

Minute 2: Bicycle crunches max reps

Minute 3: Weighted Situps max reps

Minute 4: Hollow hold

Minute 5: Weighted Situps max reps

Minute 6: Plank hold

It may look easy on paper, but I have had athletes at every level do this workout and it has yet to be considered too easy. It will start burning those abs around :45 in.

rogue echo bike

Equipment Needed:

All you need for this workout is a light weight (15lbs or less) for the weighted situps in the form of a dumbbell, wallball, plate, etc.

How It Works:

Set up a 6:00 timer and do each movement above for 1:00 each while trying to hit max reps in that minute. When the minute is over you immediately move to the next movement without any rest in between. 

How To Do The Movements:

Weighted Situps: Hold the weight on your chest when you go down and when you come up push the weight forward overhead and over your toes.

Bicycle Crunches: Lie on your back with your shoulders off the ground. From there bring your right knee towards your chest while twisting your left elbow to make contact with your right knee. Do this with your left knee and right elbow next. Keep rotating until the minute is over.

Hollow Hold: Lie on your back with your shoulders and feet off the ground. This will get tough to hold, if you do have to take a break, make it short.

Plank Hold: Hold a plank position with a flat back and squeezed butt.

And thats the 6 Minute Core Workout. It is deceptively tough but it is definitely something to try if you don’t have much time or equipment available to you. 

rogue rubber dumbbells
Rogue Dumbbells – Only $60 for a 35lb Pair

It will not only shape your abs, but it will also provide much needed core stability and high intensity exercise.

If you end up trying this workout, please share this post on Facebook

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