Workout of the week: 10-min AMRAP core workout

31st March 2023

ALL LEVELS / AMRAP core workout / 10 minutes

Equipment: Medicine ball, dumbbells & step

There’s a reason why we say strong to the core. The core represents the part of something that is fundamental to its existence, and that’s exactly what we can say about our body’s core. After all, the core establishes a connection between your back, hip, pelvic, glute and abdominal muscles. Having a strong core improves your activities, making them easier. It will also help you prevent injuries and make you overall stronger. However, multiple strength workouts tend to dismiss core exercises, so we decided we should bring one to wrap up February.

A quick and effective AMRAP core workout. In case you don’t know, AMRAP is a type of HIIT workout (High-Intensity Interval Training) that stands for As Many Rounds Reps as Possible. For this specific workout, we’re going for reps. You have 4 exercises (1 unilateral) that you must do for a full minute in a row without resting. This workout has 2 rounds that will take 10 minutes to complete.

Jacknives with medicine ball
Side plank leg raises – right side
Side plank leg raises – left side
Russian twist
Knee to chest

Let’s get to the core of this workout!

WORKOUT SETUP

4 exercises (1 unilateral)
1 minute for each exercise
2 rounds
No rest
10 minutes total
Equipment: Medicine ball, dumbbell & step

WORKING OUT FROM HOME? NO PROBLEM

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Medicine ball = a book or a small bag with weights
Step = a couch or pillows on the floor
Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

2 rounds

1 – JACKKNIVES WITH MEDICINE BALL

1 minute

Sit on a step holding a medicine ball with your right hand.
Lifting your feet off the ground, engage the core and stretch your arms, holding the ball in one hand. This is your starting position.
Bend your knees, bringing them towards your chest.
With your body in a V-shape position, pass the ball behind your thighs to your left hand.
Extend your legs and get back to your starting position.

2 – SIDE PLANK LEG RAISES

1 minute on each side

Lay down over the mat on your left side.
Place your left elbow on the mat, and extend both legs while lifting your whole body off the mat.
Make sure your core is engaged and that your body is in a straight line.
Now, lift your right leg higher than your top hip and hold for a few seconds.
Then, bring the knee of your top leg and elbow together. Perform for 1 minute.
Change sides.

3 – RUSSIAN TWIST

1 minute

Sit on the ground with your knees bent.
Lift your feet from the ground.
Hold the dumbbell with both hands. Move the kettlebell from one side to another over the hip.
Keep your legs stable and your back straight.

4 – KNEE TO CHEST

1 minute

Lie facing upwards with your knees bent 90 degrees and feet firmly on the floor.
Position your feet with your heel only a few inches away from your bottom. Press into your heels, lifting your hips and bottom slowly away from the floor. Concentrate on tightening your glutes.
With tightened glutes, raise your hips and bring your right knee towards your chest. Be sure to keep your torso area still and keep your left knee comfortably locked.
Bring your right knee back down to the floor slowly.
Alternate legs for 1 minute.