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, goodmornings, v-ups/crunches

SPECIFIC WARM UP (10-15 minutes)

core stability

Learn/Practice the front and side plank holds.

Do 15-15-30 second rounds of the following:

- front plank hold

- rest

- left side plank hold

- rest

- right side plank hold

- rest

- back bridge/hip thrust

(For the first 2 rounds, do 15 seconds worth of each, then 30 seconds for the 3rd round.)

* Plank

- Lie on the ground face down with legs straight and hands placed on the floor at your sides near your chest.

- Crunch your abs to slightly hollow your body, then push up until your arms are fully extended. Keep your body straight or slightly hollowed (avoid arching your back). Keep your hips straight as well.

- If this is too difficult, you can place your elbows and forearms and/or knees on the ground. However, always maintain a straight torso and hips. Do not arch your back or sag your hips.

* Side plank

- Lie on your side with legs straight, one leg on top of the other.

- Post up on your bottom arm, and then straighten your body. Only your bottom hand and your bottom foot should be on the floor.

- Similar to the front plank, you can place your elbow and/or knee on the ground. You can also use your top hand on the floor to aid in balance. Be sure to keep your torso and hips straight.

* Hip thrust

- Lie on your back, bend your knees and place your feet near your bottom.

- Arch your back and lift your hips up as high as you can. Only your feet, upper back, head, and arms should be on the floor.

* Back bridge

- Lie on your back, bend your knees and place yout feet near your bottom. Place your hands on the floor beside your ears, elbows pointing up.

- Push up with your arms and legs and arch your back in order to lift up your hips as high as possible. Only your hands, crown, and feeet should be on the ground.

- If your neck and back are strong enough, you can fold your arms across your chest so that only your head and feet are on the floor.

WOD (Workout of the Day, 23 minutes)

Do 3 rounds of the following:

- 1 minute front plank hold

- 15 push ups in 1 minute

- 1 minute left side plank hold

- 10 forward lunges in 1 minute

- 1 minute right side plank hold

- 10 pyramid push ups in 1 minute

- 1 minute back bridge/hip thrust

- 1 minute rest

(If you can not do the holds for 1 whole minute, hold for as long as you can then rest for the remainder of that minute.)