Name: Playbook - Semir Jasarevic - 8 min amrap core workout 😅
Uploaded: 2024-02-06T20:31:01.892Z
Duration: 8 min
Description: 8 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.

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

1. Bear Plank Shoulder Taps x 30 sec
2. Alternating V-Ups x 12 reps
3. Up Down Plank x 10 reps
4. Reverse Crunch x 12 reps

- 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
- Keep your back flat and core engaged and avoid sinking your shoulders or arching your lower back by continually pressing your palms into the floor
- Alternating sides, take one hand off the floor and touch the opposite shoulder

Bear Plank Shoulder Taps

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Alternating V-Ups

- Start in a high plank position
- Walk your hands down into a forearm plank
- Reverse the movement back up to high plank 
- Switching your lead hand each rep (down, down, up, up) 
- Maintain a tight core and straight body positioning throughout the movement

Up Down Plank

- Lay down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor
- Your arms should be stationary for the entire exercise
- While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor
- Extend and lower your legs back to the starting position while exhaling

Reverse Crunch

8 MIN AMRAP CORE WORKOUT

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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!

8 min amrap core workout 😅

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