10-Minute AMRAP Abs Workout: Give It a Shot

Are you tired of endless crunches that seem to yield little results? Well, it’s time to switch up your ab workout routine with a dynamic AMRAP abs workout that will challenge your strength and endurance like never before. This workout is designed to help you push your limits, track your progress, and ultimately build a stronger core.

According to Ben Lauder-Dykes, a certified personal trainer and Fhitting Room instructor, focusing on increasing intensity in your workouts is key to building strength. By improving your overall strength, you’ll find that everyday tasks become easier and require less effort, allowing you to maintain your energy levels for longer periods of time.

But don’t worry, this workout isn’t all about hard work and no fun. It’s also a great way to assess your progress and challenge yourself to beat your previous scores. So, if you’re up for the challenge, it’s time to join the movement and take your ab workout to the next level.

If you’re following along with the Movement of the Month Club, here are the moves for week 3. Each day, Monday through Saturday, you’ll do one ab exercise. Then on Sunday, you’ll complete the full 10-minute workout, aiming to do As Many Rounds As Possible (AMRAP) in that time frame.

So, without further ado, here’s your 10-minute AMRAP abs workout:

1. Bicycle Crunch:
Bicycle crunches are a great exercise for targeting your obliques and rectus abdominis while also improving your cardiovascular fitness. To perform this exercise, lie on your back with your hands behind your head and knees bent at a 90-degree angle. Lift your shoulders off the floor and bring your right elbow towards your left knee while extending your right leg straight. Switch sides and continue alternating in a cycling motion.

2. Alternating Side Plank:
This plank variation helps increase core stability and strength by engaging multiple muscle groups across the core, hips, and shoulders. Start in a standard plank position with your forearms on the ground and your body in a straight line. Shift your weight onto your left forearm, rotate your body to the left, and lift your right arm towards the ceiling. Return to center plank and switch to the right forearm, rotating to the right and lifting your left arm.

3. Side Heel Touch:
Side heel touches, also known as penguin crunches, focus on the oblique muscles and help build rotational strength. Lie on your back with your knees bent and feet flat on the floor, arms by your sides. Crunch up slightly so your shoulders are off the floor, then reach your right hand down to touch your right heel. Repeat on the left side, alternating back and forth.

4. Plank Rocker:
Intensify the classic plank by adding dynamic movement to test your balance and increase core strength. Begin in a forearm plank position, ensuring your body forms a straight line from your shoulders to your ankles. Rock your body forward, shifting your weight onto your toes, then rock back, allowing your heels to extend past your toes. Continue rocking back and forth.

5. Bird Dog:
The bird dog exercise is a foundational ab exercise that boosts core strength and stability. Start on all fours with your hands under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, keeping both parallel to the floor. Hold for a moment, then return to all fours. Repeat with the left arm and right leg, alternating sides.

6. Reverse Crunch:
Reverse crunches target the lower abdominal muscles more intensely than traditional crunches. Lie on your back with your legs lifted and knees bent at a 90-degree angle, arms flat on the floor by your sides. Contract your abs to lift your hips off the floor, pulling your knees towards your chest. Slowly lower your hips and feet, then repeat.

So, are you ready to take on the challenge of the AMRAP abs workout? Join the movement and start building a stronger, more defined core today!