A 6-Minute Workout You Can Do Anywhere

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Do all 9 moves for 20 seconds each, all on one side. Then do all 9 moves for 20 seconds each on the other side. If you’re feeling good and want to do more, try doing this circuit 2 times through.

  • Quadrupled Thoracic Spine Rotation—20 seconds
  • Bird Dog Crunch—20 seconds
  • Quadrupled Anti-rotation—20 seconds
  • Tabletop Resistance—20 seconds
  • Sprinter Sit-up—20 seconds
  • Bicycle Crunch Pulse—20 seconds
  • Straight Leg Pulse—20 seconds
  • Cross-Body V-up—20 seconds
  • Forearm Side Plank Pulse—10 seconds pulsing, 10 seconds full range

Minimize rest in between each move and each round, Stokes suggests. This will help you keep your abdominal muscles under tension for longer and make the moves more effective at challenging your muscles.

Quadrupled Thoracic Spine Rotation

Quadrupled Thoracic Spine Rotation

Bird Dog Crunch

Bird Dog Crunch

Quadrupled Anti-Rotation

Quadrupled Anti-Rotation

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Tabletop Resistance

Tabletop Resistance

Sprinter Sit-up

Sprinter Sit-up

Bicycle Crunch Pulse

Bicycle Crunch PulseStraight Leg Pulse
Straight Leg Pulse

Cross-Body V-up

Cross-Body V-up

Forearm Side Plank Pulse

Forearm Side Plank Pulse

 

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