Name: Playbook - Jake Dean - 10 Minute Core 🔥
Uploaded: 2022-12-09T02:28:21.436Z
Duration: 10 min
Description: 10 Minute Core 🔥

This core circuit is a great burner when you’re short on time. 4 exercises, 45 seconds each, 4 rounds 🔥

Complete both exercises back to back, rest once all exercises have been completed. This is an AMRAP so complete as many rounds as possible.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground and twist to one side
- Alternate which side you twist

Leg raises to hip raises with a twist

- Lay on your back with your legs elevated 
- Point your toes forward
- Alternately cross your legs over and under rapidly
- Keep core tight and activated

10 Minute Core 🔥

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