I truly love workouts like this where the exercises flow with each other so easily, but at the same time it’s such a killer muscle burn.
This workout doesn’t even require you to get up off the floor, and when you’re done the workout, your abs are going to want you to stay there. Not even kidding! This workout is only 10 minutes, but since it’s a AMRAP there is no rest, but only work. This means that after 10 minutes, your entire core will be burning hot like fire.
Don’t you just love a good muscle burn?
Why not? The possibilities are endless!
Set your timer for 10 minutes. Complete the following reps, flowing through each exercise without any rest. Keep moving through the exercises until the timer stops at 10 minutes.
SCISSORS x8 reps
KNEE HUG x6 reps
TOE TOUCHES x4
SIDE PLANK LIFT x4 (right side)
SIDE PLANK LIFT x4 (left side)
THE EXERCISES IN ACTION
+ begin on your back with your core engaged and your legs fully extended
+ place your hands by your side
+ lift your heels up off the ground, engage your core BIG TIME and slowly move one foot on top of the other, continuously swapping which leg is on top
TIP: the higher you lift your legs, the easier the exercise will be.
Really focus on keeping your belly button flat to the floor. Your abdominals should be doing all the work.
Complete 8 reps and immediately move into….
+ coming straight out of the scissors, lower you heels just above the floor and open your arms wide
+ bend both knees together towards your chest, and crunch your upper body up towards your knees
+ as you crunch upward, hug your knees with both arms
+ keep your core super tight during this exercise
Complete 6 reps and immediately move into….
+ lift both legs keeping your ankles together, and heels towards the ceiling
+ fully extend your arms above your chest, pointing your fingers towards your toes
+ crunch upward, reaching your fingers towards your toes
It’s no big deal if you don’t actually touch them! 😉
Complete 4 solid reps and turn to your side for….
SIDE PLANK LIFT
+ with your feet stacked on top of each other, legs fully extended, lay on your side with your elbow bent to a 90 degree
+ use your core, engage and lift your hips high off the ground, while keeping your back straight
+ lower and slowly repeat for a total of 4 reps
Then turn to the opposite side and complete another 4 side plank lifts.
Then, it’s time to get back on your back and keep going for 10 minutes!
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