bodyweight workout: core stability

WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches

SPECIFIC WARM UP
core stability

Do 4 rounds, 15 seconds each of:
- front plank hold
- left side plank hold
- right side plank hold
- back bridge/hip thrust

WOD
For time:
- 30 Jump squats
- 30 Bent over rows/Supermans
- 30 Squats
- 30 Forward/Walking lunges
- 30 Tuck ups/Crunches
- 30 Push ups
- 30 High knee run or 60 Jumping jacks
- 30 Good mornings
- 30 Burpees
(You can scale down to 20 or 15 reps each. Mind your form, specially with the last reps. Only do forward lunges if you have absolutely no room for walking lunges.)