This is a time-based workout. Complete section A, and then rest for 60 seconds before moving after section B.
SECTION A)
- PLANK - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES.
- DORSAL RAISES - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES.
SECTION B)
- KB WINDMILL - RIGHT SIDE - 90 SECONDS.
- KB WINDMILL - LEFT SIDE - 90 SECONDS.
- KB SWING - 90 SECONDS.
SECTION C)
- PLANK GET-UPS - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES.
- DEAD BUGS - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES.
- MOUNTAIN CLIMBERS - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES.