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Warm up around the track or the nearby neighborhood.
Regular workout - 10 x 1/4 with 1/4 recovery
Cool down
Killer Core Combo for V Challenge -
bring a towel and mat(you may want to use towel for neck or back support)
10 x 1/4/1 Minute Exercise/1 Minute Rest
1. Side Plank(30 second each side)
2. Back Flutter Kicks
3. Back Hip Lift
4. Reverse Snow Angel (reinforce your head with a towel)
5. Push Ups (regular or knees or combo)
6. V-Sit Ups
7. Plank Shoulder taps
8. Supermans
9. Back Leg Lift
10. Plank(elbows or straight arm)
Use these websites for references on the exercises:
https://barbend.com/no-equipment-back-exercises/
https://www.prevention.com/.../best-ab-exercises-women/