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Your front and back body will thank you!
Team! Take your core conditioning to another level with this two-part core training extravaganza! Part 1 is 15 minutes of core, endurance and upper body strength, then in Part 2 we take that mid-section fatigue over the finish line targeting your front and back body! Enjoy! -Carla
AMRAP 5 min (as many rounds as possible in 5 min – low intensity)
10 Up downs
10 shoulder taps (knees or toes)
10 sit-ups (ab mat style with a rolled towel under the lower back or strict with feet anchored/knees bent)
Take 5-10 minutes to move through each movement of Part 1 for 2-3 rounds, for 3-5 reps to select the best option for each movement of the workout.
AMRAP 15:00 (As many rounds as possible in 15:00)
Rest for 3 minutes
TABATA 20 seconds Work / 10 seconds rest - total 8 min. (4 rounds of each exercise)
How to: Work through each movement sequentially. Set a timer or the TABATA option on the SmartWOD app for 20s work/10s rest x 8 min. Perform 20 seconds of sit-ups / 10 seconds of rest, then 20 seconds of hollow rocks / 10 seconds of rest, then 20 seconds of oblique twists / 10 seconds of rest, then a 20-second superman hold / 10 seconds of rest, then back to the sit-ups for a total of 4 rounds of all movements in 8 min.
TIP! Roll up a bath or beach towel and place it under your lower back for the ab mat.