WARM UP

2MIN cardio of choice
-into-
3MIN running clock
:45 light ground to over head
:45 glute bridges
:45 cossack squats
:45 swimmers

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: CORE
For 10MIN (5 ROUNDS) for Quality:
:30 (R) side plank rear fly
:30 (L) side plank rear fly
:60 rest

– Slow and controlled
– Scale to knees if need be
– Use a small weight for the rear fly