bodyweight workout: hollow, arch, and side holds

WARM UP (10-15 minutes)

- 200 200m run or 200 jump rope jumps or calf jumps

- 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)

- 5 squats, 5 regular pushups, 5 pyramid push ups, 5 goodmornings, 5 v-ups/crunches

SPECIFIC WARM UP(5-10 minutes):

Hollow, arch, and side holds

Practice and study the hollow, arch, and side crunch holds for 3-5 minutes.

Perform 3-5 rounds of the following:

- 15 second hollow body hold

- 15 second arch hold

- 15 second side crunch hold - left

- 15 second side crunch hold - right

(go for 5 rounds but scale back to 3 if you have to)

WOD (Workout Of the Day, 5-10 minutes):

10-9-8-7-6-5-4-3-2-1 repetition rounds of the following:

- pushups

- walking lunges

(If you do not have space to do walking lunges, you can substitute with forward lunges instead. You can also start doing the pushups with your body hollowed. Compare your time here with 2009-01-06.)