1. Warm-Up (10 Minutes)

Prepare your body and activate your core muscles with this dynamic warm-up.

• Full-Body Cardio (Repeat 2 Rounds, 30 Seconds Each):
  • Jumping Jacks
  • High Knees
  • Mountain Climbers
• Dynamic Stretching:
  • Inchworms: 5 repetitions
    (Walk your hands out to a plank position, then walk your feet toward your hands and repeat.)
  • Dynamic Twist Lunges: 10 reps per side
    (Perform a lunge and twist your torso toward the front leg to engage the obliques.)

Note: No equipment is needed for the warm-up. If space is limited, you can perform these movements in place.

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2. Skill/Strength Work: Core Stability & Activation (10 Minutes)

Focus on building core stability with a plank series or a hollow hold.

• Plank Series (3 Rounds):
  • Front Plank: Hold for 30 seconds
  • Right Side Plank: Hold for 30 seconds
  • Left Side Plank: Hold for 30 seconds
  • Rest: 30 seconds between rounds

Alternatively:

• Hollow Hold: 3 sets of 30 seconds each
  (Lie on your back, lift your head, shoulders, and legs off the ground, and hold the position while maintaining a slight curve in your lower back.)

Equipment Alternative:
No equipment is necessary for these exercises.

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3. Main Workout: “Core Crusher AMRAP 15” (15 Minutes)

Complete as many rounds as possible (AMRAP) in 15 minutes. Focus on proper form and maintaining core tension throughout each exercise.

• 15 V-Ups:
  Lie on your back and simultaneously lift your upper body and legs to form a V shape, engaging your entire core.
• 20 Russian Twists:
  Primary Option: Use a medicine ball or light dumbbell.
  Alternative (No Equipment): Perform the twist using just your body weight. You can also use a water bottle or any small, weighted object available.
• 15 Bicycle Crunches (Per Side):
  Alternate bringing your elbow to the opposite knee in a controlled manner to engage both the upper and lower abs.
• 10 Hanging Knee Raises:
  Primary Option: Hang from a pull-up bar and lift your knees toward your chest.
  Alternative (No Pull-Up Bar): Perform Lying Leg Raises or Lying Knee Tucks on the floor.
  • Lying Leg Raises: Lie on your back and lift your legs straight up toward the ceiling, then lower them slowly without touching the floor.
  • Lying Knee Tucks: Lie on your back, bend your knees, and then bring them toward your chest in a controlled motion.
• 30-Second Plank Hold:
  Finish the round with a steady plank, focusing on keeping your core tight and your body aligned.

Tip: Keep track of your rounds and repetitions. Remember, quality over quantity—maintain proper form for maximum benefit and to prevent injuries.

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4. Cool Down & Stretch (5 Minutes)

Allow your core muscles to relax and recover with these stretches.

• Cobra Stretch: 2 rounds of 30 seconds
  Gently stretch the abdominal muscles and extend the spine.
• Child’s Pose: 1 minute
  Relax the entire body and focus on deep, steady breathing.
• Seated Forward Fold: 1 minute
  Stretch your lower back and hamstrings to aid in recovery.

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This WOD is designed to target and strengthen your abs and core muscles effectively. Whether you have access to equipment or not, the provided alternatives ensure you can complete a challenging and effective workout. Adjust the repetitions or duration to match your fitness level, and always focus on maintaining proper form. Enjoy your core-crushing workout!