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/