bodyweight workout: core stability (planks)

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, pushups, goodmornings, v-ups/crunches

SPECIFIC WARM UP
core stability: planks

Do 4 rounds, 15 seconds each of:
- front plank
- left side plank
- right side plank
- reverse plank

WOD
3 rounds for time:
- 400m run or 200 jump rope jumps or jumping jacks
- 10 burpees
- 15 good mornings

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: hollow, arch, and side holds

WARM UP (15 minutes)

- 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 (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

WOD (Workout of the Day, 5-10 minutes)

21-15-9 rep rounds, for time:

- pyramid push ups

- bench dips

- regular push ups

(If you can do less than 10 push ups in 1 straight set, then you can reduce the reps to 11-8-5, or 7-5-3.

Make sure you do keep an active core throughout the WOD, body slightly hollowed on regular and pyramid push ups.)