30 Minute Core to the max

Warm-up:

• Front plank - 45 seconds to 1 minute (depends on your crowd)
• 10 Side planks rotating left/right with push-up in middle
• Plank with knee to elbow touch - 30 seconds

Round 1 (1 minute X3)

• Bicycle crunch
• Hip thrust with one leg up rotating left/right
• Basic crunch slow and controlled
• Negative roll-down with db
• Reverse crunch

Round 2 (1 minute X2)

• Back extension - arms and legs
• Figure 8 with dunbbell
• Side crunch 10 left/right - slow

Cool-down and stretch (quickly)

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