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Create a Tough Core and Abs Workout for Your Friends

Be a coach for a day and create a tough core and abs workout for your friends.

CrossFit Abs Workouts are a highly useful way to build better core strength and power. They will enhance your ability to resist injury, control general movement and stabilise your body to a higher degree. 

Core and Abs WorkoutSource: CrossFit Inc

Our core has three-dimensional depth and functional movement in all three planes of motion. Many of the muscles are hidden beneath the exterior musculature people typically train. The deeper muscles include the transverse abdominals, multifidus, diaphragm, pelvic floor, and many other deeper muscles.

Your core most often acts as a stabilizer and force transfer centre rather than a prime mover. Yet consistently people focus on training their core as a prime mover and in isolation. This would be doing crunches or back extensions versus functional movements like deadlifts, overhead squats, and pushups, among many other functional closed chain exercises.

Rules For Creating Your Core and Abs Workout

STEP 1 – Pick the exercises

Choose 5 exercises from the following list (click on the page numbers at the bottom of this page to find the different exercises). You can do this randomly without looking first, or scan through and pick the exercises that you think will work well together.

STEP 2 – Pick the structure

Choose the structure of your workout from the following:


  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete 10 rounds

15 minute AMRAP

30 seconds of each exercise in turn. As little rest as possible. 

STEP 3 – Post it in on social media and tag your friends

Don’t forget to tag the people that will do this workout with you. 

Example of Core and Abs Workout

Here is my workout:

15 min AMRAP of exercises: 3,4,10,14 and 15.

30 seconds on each exercise…

This works out as:

  • Feet elevated rink plank
  • Tall to Half Kneeling Get Ups With Ball
  • Dumbbell Side Plank
  • Windshield Wipers
  • Hollow rocks

The core strength workout you have just designed will help you become a healthier, stronger and more confident athlete. As always in Crossfit, function comes first, and the core is an incredibly important part of all functional movement, so that is why it must not be neglected. Abs are often mistakenly seen as a sign of a strong core, but it is possible to have well-defined rectus abdominis (the outer muscles that form a 6 pack) and still have a weak core.

Give it a try by choosing your 5 numbers first then find out what your workout will be. 

1. Single Arm DB Overhead Split Squat

The single-leg variations are endless. It should keep you busy for a couple of months. On the heels of our single Arm Overhead Squat from two days ago, this movement will be a little more accessible for many. The Flexibility to hit this position is significantly less than the double leg squat version. 

Ensure you Body tracks straight up and straight down. 

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