bodyweight workout: reverse plank

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

SKILL DEVELOPMENT

Reverse plank

Learn/practice the reverse plank.

8 rounds of 15 seconds holds, no rest in between:

- front plank hold

- left side plank hold

- right side plank hold

- reverse plank hold

(You can scale down to at least 5 rounds.)

WOD (Workout of the Day, 10-15 minutes)

Do 5 rounds for time:

- 100m run

- 15 jump squats

- 15 pyramid push ups

* Reverse plank

This is a plank exercise for the back.

- Start by sitting down on the ground with legs straight, hands on the floor behind you.

- Raise your hips off the floor until your torso and thighs are in line with each other. Focus on contracting your back muscles to keep your torso straight, and keep your shoulders actively pressing down on the floor.

- If it is too difficult, you can bend your knees, or rest your elbows and forearms on the floor instead of just your hands.

This is another good description, with photos: http://www.101exercises.com/2008/12/reverse-plank.html