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Core · Base

Iron Abs 15

Iron Abs 15 preview
Core · 15 min
Iron Abs 15

Classic crunch, twist, and hold circuit. All floor work, all bodyweight.

15 min
Base
Truck stop
Session timer
0:00

Space needed

3ft x 6ft flat ground

Warm-up

  • Dead Bug
    45s

    Slow tempo, low back pinned to the ground.

  • Bird Dog
    45s

    Reach long, no hip drop.

Circuit — 3 rounds

40s work / 20s rest
  • Crunch
    40s / 20s

    Ribs to hips, exhale hard at the top, no yanking the neck.

  • Reverse Crunch
    40s / 20s

    Curl the tailbone up, don't just kick the legs.

  • Bicycle Crunch
    40s / 20s

    Slow, opposite elbow to opposite knee, full rotation.

  • Plank
    40s / 20s

    One line from head to heels, breathe through the burn.

Finisher

  • Hollow Hold
    30s x 2 / 20s

    Low back glued down, arms and legs long.

Coach note

Abs respond to tempo, not speed. Own every rep.