#061 30-Minute Core-Crusher EMOM

Strengthen your foundation with this balanced circuit that builds a powerful core while hitting every major muscle group.

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• If you’re low on energy, focus on the movement and just push through

• Focus on Consistency rather than perfection

Workout #061:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Start in plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on proper form rather than speed to reduce intensity while still engaging the core.

2. Wide Arm Push-Ups (Upper Body - Chest Focus)
   How to Do It:

   • Hands wider than shoulders

   • Lower chest

   • Keep elbows out

   • Push up

Easier Variation: Perform from knees while maintaining the wide hand position to reduce resistance while still targeting the chest muscles.

3. Skater Jumps (Dynamic - Lateral Power)
   How to Do It:

   • Jump side to side

   • Land on outside foot

   • Touch floor (optional)

   • Stay low

Easier Variation: Step side to side instead of jumping to reduce impact while still working on lateral movement patterns.

4. Superman Raises (Upper Body - Back)
   How to Do It:

   • Lie face down

   • Lift chest/arms

   • Hold briefly

   • Lower controlled

Easier Variation: Alternate lifting just the upper body then just the lower body instead of lifting everything simultaneously.

5. Reverse Lunges (Lower Body - Balance, Strength)
   How to Do It:

   • Step backward

   • Lower back knee

   • Front shin vertical

   • Push to return

Easier Variation: Hold onto a support like a chair or wall while performing the movement to help with balance.

6. V-Ups (Core - Total Core)
   How to Do It:

   • Lie flat on back

   • Lift legs and torso

   • Touch toes at top

   • Lower with control

Easier Variation: Lift just legs or torso separately, gradually working toward the full movement as strength improves.

That's it. How’d it go today?

Let me know, I read every answer to adjust future workouts.

To recap, here's what you hit today:

• CORE ON FIRE! This workout hits your abs from every angle - mountain climbers blast your entire core while V-ups carve out that six-pack with laser precision!

• EXPLOSIVE LATERAL POWER! Skater jumps transform your side-to-side movement and build athletic quickness that translates to everyday life and sports performance!

• TOTAL BODY BALANCE! The perfect mix of pushing (wide-arm push-ups) and pulling (superman raises) movements creates balanced strength while reverse lunges build leg stability!

See you tomorrow morning!

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