November 7, 2020, 2:30 pm | Read time: 5 minutes
For FITBOOK, Crossfit pro Hendrik Senf has put together a 60-minute intense home workout that you can easily do in your living room. The best part: The workout is suitable for everyone and equally challenging—from beginners to advanced athletes.
Hendrik Senf is one of the fittest people in Germany. The Berlin-based Crossfit pro created this full-body home workout for FITBOOK, with a special focus on the core and abs. It also promotes strength endurance and muscle building.
Which Body Parts Are Trained?
Hendrik Senf named the home workout “Core Piece” because it focuses significantly on the core (torso and abs). The legs are also maximally challenged, as well as the horizontal push muscles: triceps, shoulders, and chest.
Also interesting: Strengthen Your Core Muscles with the “Farmer’s Walk”
What to Consider in This Core & Abs-Focused Home Workout?
This home workout is designed to last 50 to 60 minutes. It targets professionals but also offers plenty of scaling options for beginners. So, go for it!
And one more important thing: The training increases in repetitions from round to round. So start cool and increase the intensity towards the end. It’s best to watch the individual segments of the home workout, then pause the video and perform the part in full length. Have fun!
Required: Mat, stopwatch, additional weight (optional)
Conquer Yourself–’Crossfit Challenge’ for Home
40-Minute Full-Body Workout With CrossFit Pro Hendrik Senf
60-Minute “Core Piece” Home Workout Focused on Core & Abs – Here’s How
Part 1: Warm-up
Hendrik Senf starts the new home workout with light warm-up classics: bounding in place and jumping jacks for 30 seconds each.
For the 10 hip circles per side, lift one knee at a 90-degree angle and rotate it from the hip in both directions.
10 shoulder taps per side: From the forearm plank, alternately touch the opposite shoulder with both hands. The slower you perform the exercise, the better, says Hendrik.
Also interesting: In the Box with Crossfit Pro Hendrik Senf – How One of Germany’s Best Fitness Athletes Trains
Part 2: Warm-up Workout
30 squats: Feet slightly turned out, push the butt back when going down. With good mobility, the hips are below the knee joints in the lowest position.
Also interesting: Proper Technique for Squats and Variations – Personal Trainer Shows How
20 plank-ups: Simple but quick rise from the forearm plank. Optional: a small hop after standing up.
10 push-ups: Make sure the elbows don’t point sideways but 45 degrees backward. If you can’t do push-ups on the floor yet, make it easier with an elevation, such as a sofa or chair. For Crossfit pro Hendrik, the focus is on the full up-and-down movement rather than struggling to complete a push-up. So: Make it easier, but perform the full movement!
Part 3: Core Workout (3 Rounds)
35 seconds hollow hold: Only the butt touches the mat, head, shoulders, and extended legs are slightly raised (heels just above the mat). Round the core and keep the lower back on the floor. Since the exercise is very demanding, it can be scaled with knees drawn to the chest—or just one leg extended.
35 seconds side plank per side: The elbow is aligned under the shoulder, don’t let the hips sag backward. Hold the position. In the easier version, the lower leg is bent and placed down; it’s more challenging if you extend the upper arm straight up and lift the upper leg—work through the outer side of the leg!
35 seconds planking: The classic for a strong core—if you’re unsure about the execution, you can refresh your technique here.
Part 4: Core Piece Workout (16 Min. “AMRAP”)
In the following so-called AMRAP part (As Many Reps (or Rounds) As Possible), the goal is to complete as many repetitions and rounds as possible in the given 16 minutes. This core piece of Hendrik’s new home workout consists of four exercises, and we do two more repetitions each round.
Burpees (Exercise 1): If you’re not familiar with the full-body exercise where you transition from a plank to a squat jump, find the corresponding how-to here. 2-4-6-8-10… repetitions!
Goblet Squats (Exercise 2): In this back-friendly squat variation, hold an additional weight in front of your body (at chest height). If equipped, use a dumbbell or kettlebell; a weighted backpack works just as well. 2-4-6-8-10… repetitions!
Push-ups (Exercise 3): (Execution as described above). 2-4-6-8-10… repetitions!
Goblet Lunges (Exercise 4): Grab an additional weight again and perform deep lunges backward, alternating right and left. 2-4-6-8-10… repetitions!
Part 5: Accessory Movements (5 Rounds)
What comes next has a cool-down character—but should still be a bit challenging. According to Crossfit pro Hendrik, it’s important to calm down a bit beforehand.
10 trap raises: From a straight stand, bend the upper body 90 degrees forward. Now, raise the extended arms next to the head as high as possible. This exercise doesn’t really need weight to be challenging—but if you want, grab two (small) water bottles.
5 bird dogs per side: In a quadruped position, bring the opposite elbow and knee diagonally together and extend the leg and arm far back.
More Home Workouts from FITBOOK
If this core and abs-focused home workout makes you want more at-home training sessions, find a wide selection here, including with Hendrik Senf, Fernanda Brandão, athletic coach Timo Kirchenberger, personal trainer Micha Østergaard, or ballerina Louisa Paterson.
About the person: Hendrik Senf discovered Crossfit for himself six years ago during a student exchange in the U.S. after judo and table tennis. Today, the Berliner is among Germany’s top fitness athletes. His regular training week consists of 10 sessions of 1.5 or 3.5 hours each. FITBOOK has also accompanied him during training.