Complete every exercise in Oliver Sjostrom's no‑equipment core circuit with perfect form.
Based on: 12 Min Intense Six Pack Abs Workout (No Equipment) by Oliver Sjostrom
▶ Watch the source video on YouTube
What if the only thing standing between you and a stronger core was knowing exactly what to do, in exactly the right order, without having to rewind a video a dozen times? That question is worth sitting with for a second.
Here is the problem most people face: they find a great workout video, they follow along once, and then the next time they want to do it they cannot remember the sequence, the form cues, or how long to hold each position. So they either skip the workout entirely or they fumble through it at half effort. Over weeks and months, that inconsistency is exactly what keeps results just out of reach. A soft midsection, a core that gives out under pressure, and the quiet frustration of knowing you could be further along if you just had a reliable system.
Now picture this instead. You roll out your mat, you glance at a single clean page, and you move through a proven 12-minute circuit with total confidence. You know what comes next before it comes. You nail your form on every rep because the key cues are right there in front of you. You finish the session feeling like you actually did the work, because you did. That is what a structured approach to this workout looks like, and it is completely within reach.
Oliver Sjostrom has built a loyal following by delivering no-nonsense, equipment-free workouts that genuinely work. This particular session is a full core circuit that hits every major area, the upper abs, lower abs, and obliques, using smart progressions and bodyweight exercises refined through consistent coaching. Oliver does not pad his workouts with fluff. Every exercise in this video earns its place.
This checklist takes Oliver's complete 12-minute routine and converts it into a step-by-step action guide you can hold in your hand or pull up on any device. Every warm-up move, every working set exercise, every form tip Oliver mentions is captured here in plain language. No guessing, no scrubbing through timestamps, no excuses.
Use this checklist to complete the full workout correctly the very first time, and every time after that.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 12 more action items inside...
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