CORE CRUSHER.
Warm up with a large lap.
Grab a mat and one 10 or 12 pound dumbell. Feet on the ground, back on the mat, crunches, set of 50. Hands under your butt, shoulders off the ground, leg lifts, set of 15 then hold about six inches off the ground for 30 seconds, then 15 more, holding for 30 seconds. Repeat for two full sets.
Laying on your back, one leg bent, the other straight, both off the ground, crunches, set of 15. Switch legs, one more set of 15. Grab one dumbell, Turkish Stand Ups (with your dumbell in one hand straight above your head, sit down then lay down then get back up, switch hands and which side you go down on), set of 20 each side. Repeat for two full sets.
Go outside. Sprint a short lap. Rest one minute. Run a medium lap. Rest one minute. Run a large lap.
With a dumbell, lay on your side, feet together, bring your hips up as you are also bringing your dumbell up, set of 15. Switch sides, set of 15. Laying on your side, side crunches (make sure to bring your shoulder off the mat), set of 15. Switch sides, set of 15. Repeat for two full sets.
50 full sit ups, then a short lap. 30 full sit ups, then a medium lap. 20 full sit ups, then a large lap.
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