Workout 175 – 10 Minute Core
10 Mins
,
Core Workouts
,
Tara
,
Upper-Body
,
Weights

This quick workout focuses entirely on your abs and back to strengthen your core. A strong core will help improve your posture, protect your lower back and help stabilize your body overall.

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What’s Inside This Video:
Dr. Jade’s signature techniques in this workout include …

B’s and H’s: Breathless, burning, heavy and heat. These sensations indicate your body is reacting to how you’re moving, and priming your metabolism to burn fat-calories during and after your workout.
Rest-based training: Remember that keeping clean, strong form is your first priority, pushing yourself hard is second. Clean form builds neuromuscular connections in your brain, builds muscle functionally, and prevents injury. Rest when you need to fully reset: physically and psychologically
AMRAP:You’ll perform as many rounds as possible (AMRAP) in 10 minutes.
Here’s What You’ll Do:

Perform the following moves for 30 seconds. Perform each set in AMRAP for 10 minutes.

Chest Press Crunch
Fly-Crunch
Plank
Side to Side Planks
Bicycles
Dr. Jade’s Notes:

Get a proper warm-up on your own before beginning this workout.
If you don’t have dumbbells, use the squeezing technique of holding and squeezing each move at the top for a second.
Keep your core tight throughout.
Match your breathing to your moves. Exhale on the upward move of Crunches, inhale as you lay back down with control.
Be sure to protect your neck. Don’t crunch it forward.
How to Maximize Your Workout:

This is a tough core workout. Your abs WILL fatigue. Use the rest-based training method: Push until you can’t, rest until you can.
Keep your mind on your muscles throughout to keep good form and prevent injury.
Be sure to budge time for a cool down. Take a walk or do some stretches for 15-30 minutes.
Workout Description: Chest Press Crunch, Fly-Crunch, Plank, Side to Side Plank, Bicycles. Perform each move for 30 seconds. AMRAP for 10 minutes.

Equipment Needed: One set of dumbbells and a mat. Phone or timer to time yourself.