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Abs & Core: 30/10

Jump to · 20 chapters

  1. 0:00 Intro
  2. 0:20 Bicycle Crunches
  3. 1:00 Russian Twists
  4. 1:40 Leg Raises
  5. 2:20 Plank Knee Tucks
  6. 3:00 Side Plank Dips R
  7. 3:40 Side Plank Reach Through R
  8. 4:20 Side Plank Dips L
  9. 5:00 Side Plank Reach Through L
  10. 5:40 Reverse Crunches
  11. 6:20 Crunch Kicks
  12. 7:00 Dead Bug
  13. 7:40 Cross Mountain Climbers
  14. 8:20 L-Sit Cross Toe Touches
  15. 9:00 Flutter Kicks
  16. 9:40 Oblique Heel Taps
  17. 10:20 Sprinter Sit Ups
  18. 11:00 Reach Through Crunches
  19. 11:40 Tabletop Cross Crunches
  20. 12:20 Low Plank Hold

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

272K views on YouTube · TIFF x DAN · April 2025

Core moves with no repeats, then a two-minute plank hold.

  • 15 min
  • No equipment
  • Intermediate, Advanced
  • 17 moves

The workout

Abs & core · 30s work · 10s rest

  1. Bicycle Crunches
  2. Russian Twists
  3. Leg Raises
  4. Plank Knee Tucks
  5. Side Plank Dips · right
  6. Side Plank Reach Through · right
  7. Side Plank Dips · left
  8. Side Plank Reach Through · left
  9. Reverse Crunches
  10. Crunch Kicks
  11. Dead BugKeep your lower back pressed into the mat.
  12. Cross Mountain Climbers
  13. L-Sit Cross Toe Touches
  14. Flutter Kicks
  15. Oblique Heel Taps
  16. Sprinter Sit Ups
  17. Reach Through Crunches
  18. Tabletop Cross Crunches

Plank finisher · One 2 min hold

  1. Low Plank HoldBreak it into two 1-minute holds if you need to.

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