Haupt-Into-a-New-Year CORE Workout

Today's workout is meant to target your "core". It can take as long or as little as you like. The type of workout is called an "AMRAP", which stands for "As Many Rounds As Possible". You pick any amount of time you want and set a timer. Perform each exercise with the prescribed amount of repetitions and go through the list as many times as you can until the time runs out. You can take breaks as needed, but just remember the less breaks, the better.

Here's an example of our workout today: Let's say I pick a 10min AMRAP. I do 5 reps of Inchworm Push Ups, 10 Squat Pulses, 10 Straight Crawls, etc. Once I'm done all of the exercises, I restart and keep going for 10 minutes, taking breaks if/when I need it most.

Your "core" isn't just your abs, it's all of your stabilizing muscles. This includes your abs, back, shoulders, butt and legs. In this workouts we'll be hitting all of those muscles, with a primary focus on abs and shoulders.

This workout can be done anywhere and requires no equipment. Should you have weights, you can incorporate them into the Squat Pulse and Russian Twist.

AMRAP

5x Inchworm Push Up

10x Squat Pulse

20x Bear Plank Alt Hand Lift (10/10)

20x Russian Twist (10/10)

Before beginning the workout, pay attention to how you feel. Once you’ve completed it, let me know how long you chose to do and how you felt once you were done. Also, I’m curious to know, what’s your favourite core exercise?

Inchworm Push Up

1. While standing tall, place your hands on the ground, keeping your legs as straight as possible. Walk your hands out to move into a plank position.

2. When you are in the high plank position, do a push up. If needed, you can drop to your knees for the push up. (Keep your core engaged and make sure your body moves in one straight line. Do not sag your hips.)

3. Press back up to the top of the push up ending up back in a plank.

4. Walk your hands back in, keep your legs as straight as possible.

5. Repeat.

Squat Pulse

1. Standing with your feet about hip-width apart, sit your butt back as if you're sitting down on a chair. (Keep your chest up and squeeze your butt.)

2. From here, pulse up and down, coming up an inch or so toward the top of the squat and then sinking back down to about parallel. (Continue to keep your chest up, butt squeezed, and your heels down as you pulse.)

3. Stand back up quickly, shooting your weight through the heels.

4. Repeat.

Bear Plank Alternating Hand Lift

1. Start on all fours with your shoulders lined up with your wrists, and your knees at a 90-degree angle underneath your hips.

2. Keeping your back flat, squeeze your butt and lift your knees, allowing them to hover a few inches off the floor. (If this is enough, stay here and count to 20. For more go to step 3.)

3. Alternate lifting a hand off the floor.

4. Repeat.

Russian Twist

1. Sit down, lean back until you feel your abs kick in. With a flat back and abs tight, interlace your fingers, bend your elbows, and place your hands in front of your stomach. You can keep your feet on the ground, or raise them off the ground with bent knees for more of a challenge.

2. Keeping your core tight, slowly bring your hands toward your right hip. Briefly hold this position before returning it to centre then toward the left hip.

3. Repeat.