Warm up:
2 sets10 Jumping Jacks 10 Pushups
1) TRX Mountain Climbers
Intervals: 3 sets 1 min on 30 seconds off
Place your feet in the straps and walk out into a full plank position.
Maintain a tight core, straight back, and keep hips tucked under to prevent your back from arching.
Bring the right knee toward your chest keeping the left leg extended.
Switch legs by quickly bringing the left knee toward your chest and extending the right leg.
Alternate the right and left knee to chest movement for a determined amount of reps or timed interval.
2) Russian Twists with medicine ball or dumbbell
15 reps 3 sets
(one rep is a full rotation)
Sit on the ground next to your weight with your knees bent and feet flat on the floor.
Grab the weight with both hands and lean back slightly until you feel your abs engage and take your feet off the ground. This is your starting position.
Now lift the weight in a smooth arc from one side of your body to the other, just touching the ground at the end of each rep.
3) Hip thrust with dumbbells
15 reps 3 sets
Lie on your back with your feet hip-width apart and your heels under your knees. Hold a dumbbell or dumbbells on your hipbones.
Push your heels into the floor as you squeeze your glutes and lift the top of your hips up toward the ceiling.
Release and lower your hips back to the ground.
4) Double Leg Lift
15 reps 3 sets
Lie on your back and extend your legs up to the ceiling with your toes pointed and heels together. Place your hands behind your head and keep your elbows wide. Engage your abs to press your lower back into the floor. Lift your chest up to bring your shoulders off the floor.
Inhale and lower your legs down with control. Only lower your legs as far as you’re able to without letting your lower back lift off the floor, or your abdomen popping up.
Once you’ve reached your end range of motion, exhale and lift your legs back to starting position with control. Repeat for all reps in the set.
Throughout the whole move, keep your elbows wide and your lower back pressed into the floor. Avoid craning your neck; the curl of your upper body should come more from your ribs than from jutting the head forward.
5) TRX Plank (forearms or hands)
Intervals: 3 sets 1 min on 30 seconds rest
Put feet in straps
Can be done on forearms or hands whichever you prefer
Cool down: take the remaining time to stretch out
Supine twist
Cobra pose
Cat/Cow