NICK URANKAR

30 CORE WORKOUTS YOU

CAN DO IN 6:10

NICK URANKAR

Disclaimer: You should consult your physician or other health care professional(s) before undertaking any of
the workouts contained in this eBook, or any ZEUSMETHOD fitness program to determine if it is right for your
needs and your health status. It is advised you do not undertake the workouts in this eBook if your physician
or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath
at any time while exercising you should stop immediately. Do not disregard, avoid or delay obtaining
medical or health related advice from your health-care professional at any time. The use of any information
provided in this eBook is solely at your own risk. The workouts are designed for the general population with
a generally healthy fitness level and basic knowledge of CrossFit style movements. We aim to assist you
increase your cardio fitness, however, results may vary for all individuals.

Although we do encourage working out with a buddy, each eBook purchase is subject to ONE
user download. We appreciate your support and honesty by not sending the eBook onto others!
HEY I’M NICK!
Getting a strong Core does have to be
complicated. It also does not have to take an
hour a day or even 30 minutes a day. Having
a daily consistent routine that incorporates a
good Core routine is key.

These 6 Min 10 Sec a day Core Workouts are

all you need. Incorporating good Diet with this
program is a great way to see huge aesthetic
gains. This will get you on track with simple
effective workouts that work in less time then it
takes to find a new show on Netflix.
All the movements can be performed in the
comfort of your home or at the gym with
friends.

All workouts can be modified to fit your needs.

As you improve we recommend adding more
challenging versions of the movements to
continue developing your core and abs even
more!

I recommend doing 3-5 of these every week

in added on to your training plan. You can
continue this constantly advancing on the
movements and maintain a rock hard core for
years to come!

FOR QUESTIONS ABOUT MY

OTHER TRAINING PROGRAMS AND
ZEUSMETHOD:

EMAIL US:
SUPPORT@ZEUSMETHOD.COM
MY TOP CORE WORKOUTS
ONE: TWO:
6:10 AMRAP 6:10 AMRAP
12 Russian Twists Holding a DB* 20 Flutter Kicks
12 Sit-Ups Holding a DB* 10 V-Ups
12 Double Leg Raises 10 Sit-Ups
12 Alt Floor Wipes 20 Alt Bicycle Kicks

THREE: FOUR:
6:10 AMRAP 6:10 AMRAP
30 Flutter Kicks 50 Crunches
20 Pike Jumps 50 Double Leg Raises
30 Mountain Climbers 50 Flutter Kicks
50 Bicycle Kicks

FIVE: SIX:
6:10 AMRAP 6:10 AMRAP
30 Russian Twists Holding a DB* 8 Russian Twists Holding a DB*
30 Crunches 8 Crunches
30 Bicycles 8 Double Leg Raises
8 Floor Wipes

SEVEN: EIGHT:
6:10 AMRAP 6:10 AMRAP
10-20-30-40.... 20 Double Leg Flutter Kicks
Raised Leg Toe Touch 15 RT Hip Bridge
Alternating Scissors 15 LT Hip Bridge
Tuck Knee To Chest 15 Crunches

NINE: TEN:
6:10 AMRAP 6:10 AMRAP
Max Bicycles 30 Pike Jumps
30 Mountain Climbers
*Every time you stop perform 6 burpees. 30 Flutter Kicks
MY TOP CORE WORKOUTS
ELEVEN: TWELVE:
6:10 AMRAP 6:10 AMRAP
20 Crunches Plank Hold on Elbows
30 Flutter Kicks
*Hold as long as possible.

THIRTEEN: FOURTEEN:
6:10 AMRAP 6:10 AMRAP
15sec RT Side Plank Chinese Plank Hold
15sec LT Side Plank
20 Crunches
10 Sit-Ups
*Hold as long as possible.

FIFTEEN: SIXTEEN:
6:10 AMRAP 6:10 AMRAP
50 Hip rotations in Elbow Plank 100 Russian Twists (No Weight)
50 Toe Touches 100 Sit-Ups
50 Bicycles 100 Bicycle Kicks

SEVENTEEN: EIGHTEEN:
6:10 AMRAP 6:10 AMRAP
30sec Elbow Plank 10 Tuck Sit-Ups
15 Double Leg Raises 10 Crunches
15 Sit-Ups 15 Double Leg Flutters
15 Superman’s

NINETEEN: TWENTY:
6:10 AMRAP 6:10 AMRAP
10 Sit-Ups 12 Russian Twists Holding a DB*
10 Op Arm to Op Leg Pike Sit-Up 24 Crunches
10 Superman’s 36 Bicycles
10sec Superman Hold
10sec Hollow Rock Hold

*Alternate the Single Leg Pike Sit-Ups

MY TOP CORE WORKOUTS
TWENTY ONE: TWENTY TWO:
6:10 AMRAP 6:10 AMRAP
15 Pike Jumps 30sec Superman Hold
15 V-Ups 30sec Hollow Rock Hold
15 Sit-Ups 10 V-Ups

TWENTY THREE: TWENTY FOUR:

6:10 AMRAP 6:10 AMRAP
7 Burpees 10 Sit-Ups
9 Sit-Ups 10 Crunches
11 Crunches 10 Bicycles
10 Flutter Kicks

TWENTY FIVE: TWENTY SIX:

6:10 AMRAP 6:10 AMRAP
20 Mountain Climbers 10 V-Ups
20 Crunches 5 Burpees
10 Burpees 15 Sit-Ups
5 Burpees

TWENTY SEVEN: TWENTY EIGHT:

6:10 AMRAP 6:10 AMRAP
200 Sit-Ups (Scale to 120 for beginners) 6 Floor Wipes
6 Toe Touch
*Every Break 15 Superman’s 6 Crunches
If time runs out track your #/if you finish
6 Double Leg Raise
before the time runs out the workout is done.
6 Sit-Ups

TWENTY NINE: THIRTY:

6:10 AMRAP 6:10 AMRAP
Max V-Ups 30 Raise & Lower Plank
30 Rotate RT & LT Plank
30 Mountain Climbers

TIPS OF SUCCESS:
DO THE WORK. NO SHORTCUTS. NO EXCUSES

Stick to the Program. I know some of the workouts look easy and you might be thinking “I can
do that for more than 6:10”, Trust Me. These workouts might look easy on paper but if your
pushing yourself and giving it MAX EFFORT you will be happy it’s only 6:10.

*I recommend using a light DB to start and work your way up in weight for more of a challenge.
AMRAP = AS MANY ROUNDS AND REPS AS POSSIBLE
 THIS IS JUST THE
ICING ON THE CAKE
Now that you’ve gotten a taste of my favorite core workouts I
would love to here from you! Remember these workouts are quick
and easy workouts and you can continue to come back to these
whenever you want but it is not the only thing you can do to get a
stronger more solid and defined core. Let me know what your goals
are and how I can help. I have competed and trained all around the
world with top athletes in all different specialties.
I have made it to the pinnacle of the Functional Fitness world by
competing at the CrossFit Games 5 Times.

I want to know which of these 30 core workouts was your favorite.

Give me your honest feedback and thanks for giving it your all.
Hope you Love the results!

SEND US YOUR THOUGHTS: SUPPORT@ZEUSMETHOD.COM