Name: Playbook - Tire Trained - Core + Conditioning
Uploaded: 2024-04-03T03:25:50.165Z
Duration: 40 min
Description: Core + Conditioning

Jessica

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

Jessi

ROUND #1
- Circuit Style
- 40 seconds work
- 20 seconds rest

ROUND #2:
- Descending Ladder
- 2 Exercises
- 2 minutes
- Start with 10 of each and decrease by one rep each time
- See how far down the ladder you can get

ROUND #3:
- Tabata
- 20 seconds work
- 10 seconds rest
- 3 rounds (rest 60 seconds between rounds)

- Hold two dumbbells close to your chest
- Bring your torso up to a full seated position and complete a jab with one arm
- Make sure the palm is down and the arm is parallel to the ground, be sure you can control the jab
- Lower with a slow controlled movement keeping your core engaged and repeat on the other side

Weighted Sit-Up + Jab

Rest

- 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

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

Bear Plank Tap Back

- Perform a burpee
- Hop over the dumbbell
- Repeat

Burpee Over Dumbbell

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- The elbows should shoot out at about a 45 degree angle behind the body
- Keep the shoulders away from the ears
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

- Place a dumbbell upright
- Get into a plank position about an arm’s length away from the dumbbell
- Make sure you maintain a strong plank with shoulders stacked over the wrists, belly up, and butt down
- Tap the dumbbell one hand at a time
- Left + Right = 1 rep

Plank Dumbbell Tap

- Complete 2 jacks
- Complete a prep jump forward
- Complete a box jump
- Jump back and repeat

Jack Box Jump Sequence

ROUND #1: CIRCUIT

Complete the two exercises in a descending ladder manner.

Complete 10 reps of each, 9 reps of each, etc. for 2 minutes. Try to get down the ladder as far as possible within the allotted timeframe.

ROUND #2: Ladder #1

ROUND #2: Ladder #2

ROUND #2: Ladder #3

ROUND #2: Ladder #4

ROUND #3: TABATA

Core + Conditioning

Dena

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

Shayla

Killer workout 👏🏻 definitely feel the burn 🔥

Anna

Core 500

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Jessie

Core Crusher EMOM

Core + Conditioning Reverse Pyramid Duo

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

Katie

10 Minute Abs

16 Minute Abs

20 Minute Abs

Body By TT: CORE

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

Body by TT: CORE Series

I’ll be feeling this tomorrow 🔥 🤩

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

Core + Conditioning

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