As the name suggests, this little piece involves me lying on my back or stomach…no getting up for this chick! I did this as a one round stand-alone after a beach sprint session.
20 sec on/10 sec off for 10 rounds
Hollow Body Holds
On your back
10 Leg raisers
20 Dish Tucks
30 Straight Legged Sit up with Twist
On your stomach
20 Plyo push ups alternating directions
10 Dive Bombers
Plank hold (Palms on the ground) for 30 seconds straight into 20 knee to elbow taps (10 on each side)
Plank hold (Elbows on the ground, finger tips facing forward) as long as possible.