Name: Playbook - Semir Jasarevic - 10 min amrap core workout 😅
Uploaded: 2024-02-06T20:31:01.973Z
Duration: 10 min
Description: 10 min amrap core workout 😅

Perform the exercises below back-to-back in a circuit format and complete as many rounds as possible (AMRAP) within the prescribed time frame. Take breaks as needed but try to keep them short to maintain intensity. I want you to challenge yourself but make sure that you are moving with intension and performing the exercises with quality form. If you would like to adjust the difficulty, just simply increase, or decrease the number of reps or time that you do for each exercise.

Set 10 min on the clock and perform as many rounds as possible with the exercises below:

1. Hanging Leg Raises x 15 reps
2. Sit Throughs x 10 reps each side
3. Farmer Carry x 30 sec
4. Weighted Plank x 30 sec

- Hang from the bar with an overhand grip
- Brace your core and pull your knees up keeping your legs together (Don't swing to initiate leg movement)
- Pause for a second, slowly lower your legs back down to their starting position with as much control as you can maintain

Hanging Leg Raise

- Start kneeling on all fours with wrists under your shoulders and knees under your hips
- Flex your toes, tuck your pelvis, lift your knees and hover approximately 1-2 inches off the ground
- Rotate to one side and kick the bottom leg through as you bring your hand to your chest
- Return to bear plank position and repeat to the opposite side

Sit Throughs

- Squat down and grab a weight in each hand
- Engage the core and pull your shoulder blades down and back while standing back up, returning to an upright posture
- Step forward and begin walking
- Keep your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

Farmer Carry

- Place the plate on your back
- Get into the plank position, face down with your forearms and toes on the floor
- Your elbows are directly under your shoulders and your forearms are facing forward
- Your head is relaxed and you should be looking at the floor
- Engage your abdominal muscles, drawing your navel toward your spine
- Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending
- This is the neutral spine position
- Ensure your shoulders are down, not creeping up toward your ears
- Your heels should be over the balls of your feet
- Hold this position for the recommended time

Weighted Plank

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Whew this was a great way to end a cardio sesh! It’s easy to incorporate at home after an outside run/hot girl walk. I did 4 rounds in like 15 min and my abs are dead. Thanks for the videos, they really help figure out exactly how to engage the mom-tummy muscles!

10 min amrap core workout 😅

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