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

Review the front plank, side plank, and back bridge or hip thrust holds.

3 rounds:
- Front plank hold for as long as possible
- Left side plank hold for as long as possible
- Right side plank hold for as long as possible
- Back bridge/hip thrust for as long as possible
(Holding on for as long as possible means that you should continue until you start losing proper form. When your hips start to sag, stop. Don't try to prolong your rounds by going back to the proper position after you already lost form.)

WOD
10 rounds for time:
- 10 Push ups
- 10 Walking lunges
(You can scale down to 8 or 6 reps each. If you do not have room to do walking lunges, you can substitute with forward lunges.)

bodyweight workout: straight and tuck jumps

WARM UP
- 200m run or 200 jump rope jumps/hop in place/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
- 3 x 20 reps heel to rear run (1 rep of heel to rear run is 1 pair of strides)

SPECIFIC WARM UP
straight jumps, tuck jumps

Learn/Practice the straight jump, and the tuck jump.

Do the following in 1 minute intervals :
- 12 Squats
- 10 Squat jumps
- 10 Tuck ups
- 6 Straight jumps
- 4 Tuck jumps
(These are not for time, do not tire yourself out. Focus on proper form and rest between reps so that you can remain fresh and perform each rep with full power.)

WOD (Workout of the Day, 10 minutes)
Do as many rounds as possible in 10 minutes:
- 3 push ups
- 1 squat jump
- 1 straight jump
- 1 tuck jump
- 100m run
(Make sure to land always in a squat, never stomp on the floor. You can scale down the jumps by doing 1 squat then 2 straight jumps, or 3 squats instead per round. Do not scale down mid-workout, you should decide beforehand.)

* Straight jump:
This is essentialy a jump squat but trying to go for maximum height.
- Start by squatting down to the bottom of your full squat. At the same time, swing your hands down and back.
- Jump straight up with full hip extension, swinging your hands forward and up. You should end up in the air for as long as possible with a tight torso (semi-arched), fully extended hips and arms reaching up as high as you can.
- Land with the midfoot/ball of the foot, absorbing your landing into a squat. Do not land with straight knees. Do not stomp on the floor as you land. Try to land as quietly as possible.

* Tuck jump:
This is a straight jump but with a tuck at the highest point in the jump.
- Start the jump as in a straight jump, squatting down and jumping up into a slight arch with hips extended and arms reaching up.
- At the highest point in the jump, explosively tuck your knees to your chest. Your arms should naturally swing down to aid in maintaining momentum.
- Land, as in the straight jump, with your midfoot first, and absorbing the force with a squat.

This is a good description of the tuck jump, with photos: http://www.brassringfitness.com/workout-techniques/tuck-jumps/

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.)