Tabata 4 x 20 sec ON 10 sec OFF
- Power jacks
- High knees
- Single leg v-up (alternating)
- Russian twist
- Hollow hold

- Start with feet shoulder width apart
- Lift up one knee towards the chest, lower down and lift other knee up with alternating arms

High knees

- Jump up performing a jumping jack in the air
- Land softly and repeat

Power jacks

- Lay with your legs straight out in front of you
- As you raise your leg, reach your fingers toward the ceiling and raise your upper body off the floor
- Repeat on the opposite side
- Slowly lower yourself back and try not to use momentum

Single leg v-up

- In a seated position with neutral spine and core engaged
- With a slight bend in the knees and heels on the ground
- Rotate medicine ball from side to side

Russian twist

- With your legs extended raise them off the floor
- Keep your arms extended 
- Engage your core

Core + HIIT tabata

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