Looking to challenge your core in a new way, then this workout is right for you. Check out these workout exercises. 

Warm-up: 
1. High Plank T rotation 
2.  Bird Dog 
3. Shoulder Taps 

Main workout: 
4. Mountain Climbers 
5. Bicycle crunches 
6. Russian Twist 
7. High Plank Dumbbell Pull through.
8. Reverse crunches. 

Finisher: 200 reps Jump rope.

-Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

-Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.

 -At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
 
-Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

High Plank T rotation

- Start on your hands and knees. 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- left and right count as a rep.

Bird dog

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- left and right count as a rep.

Mountain climbers

- 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
- left and right twist count as a rep.

Bicycle crunches

- Lean back to about 45 degrees and keep your legs on the floor
- Rotate the dumbbell from side to side

Dumbbell russian twist 2

- From a high plank position. 

-legs shoulder width apart for balance and to reduce your rotation.

- Pull the dumbbell under your body, with the hands farther from it.

- returning it to the starting point count as a rep.

High plank dumbbell pull through

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Jump rope with the rope passing under your feet once each jump

Jump rope

W4/D1 ABS O"CLOCk

W4/D1 ABS O"CLOCk

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