Make sure you always watch our workouts in the highest resolution video.

After hitting play, click the Gear icon and then select "1080p" as your video quality.

Video details

Full video includes movement demos and workout.

= 7:56. Workout begins at 2:55

The Workout


• 20 seconds on / 10 seconds off. That's one cycle. Go for 8 cycles.

• One movement. Hollow Hold. aka Hollow Body Hold.

trainer thoughts

There's no getting around the crux of this workout. Can you grit your teeth and hold a hollow body position for 20 seconds? And if you can, can you take a deep breath and then do it 7 more times?

- Steve

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