Name: Playbook - Tire Trained - CORE Challenge 🔥
Uploaded: 2024-04-03T03:25:50.261Z
Duration: 30 min
Description: CORE Challenge 🔥

Jessie

I’ll be feeling this tomorrow 🔥 🤩

Shayla

definitely crushed the core and it’s feeling on fire!🔥🔥🔥

Katie

CORE Challenge 🔥

30 Minute AMRAP
*AMRAP = As Many Rounds As Possible

10 Reps Each:
1. V-Up + Cocoon
2. Plate Jacks (sub dumbbell)
3. Side Plank Hip Dips (reps per side)
4. Skaters
5. Reverse Plank Tap Out
6. Bench Burpee
7. Weighted Knee Tucks
8. Plyo Stepbacks (sub plyo reverse lunges)

✅ Record how many rounds you do.
✅ Share on your IG story.
✅ Tag @tiretrained 🤩

Record how many rounds you are able to do in 30 minutes.

Rest as needed.

V-Up:
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Cocoon:
- Tuck the knees and wrap your arms around your legs

Alternate between the two moves. Each part of the move = 1 rep.

V-Up + Cocoon

- Hold a weight plate close to the body in front of the chest
- Start with the feet together
- Push the plate overhead and jack the feet out
- Repeat for reps or time

Plate Jacks (sub dumbbell)

- Rest on your forearm with shoulder stacked over the elbow underneath your shoulder
- Extend the feet out in a side plank position
- You can rest your top leg behind you or stack the legs on top of one another 
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side Plank Hip Dips

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Get into a plank position with feet elevated on a bench 
- Stack shoulders over the wrists 
- Keep the butt down and belly up
- Tap one foot out to the side keeping the hips as stable as possible 
- Tap out on the other side
- Left + right = 1 rep

Reverse Plank Tap Out

- Use a small bench (approximately 8” high) and stand with one leg on each side of the middle of the bench
- Hinge over, place hands at the top of the bench, and sprawl the feet back
- Jump the feet back in, stand up, and jump both feet in onto the bench
- Jump down and repeat

Bench Burpee

- Sit on the floor with hands behind you and a weight plate on your shins
- Extend the legs out and start with the upper body lower to the ground
- Tuck the knees and bring the upper body forward
- Repeat for reps or time

Weighted Knee Tucks

- Stand with one foot flat on a bench about 14”-18” high
- Lean the body forward slightly 
- Project the body straight up and switch feet on the bench

Plyo Stepbacks

CORE Challenge AMRAP

CORE Challenge 🔥

Dena

Been missing out on the Tuesday core sessions, I think this’ll make up for it 🔥😅

Killer workout 👏🏻 definitely feel the burn 🔥

Anna

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I love a quick EMOM and definitely crushed the core in 10 solid minutes!🔥💪🏻

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Jessica

Fu$& AMANDA!!! Soooo many burpees!! Chyeanna actually broke a sweat!!!!🥵🥵

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Was approached by a CPT and another gym member to compliment my workout 🔥🔥🔥

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