N.A.W. Core UP
Each move set is done in three positions
standing
in top of push-up position (plank)
sitting or on your back.
Hight Knee Sprints 20x
Running in place with bringing knees up past waist
Plank Sprint 20x
While in plank position, run bringing knees to chest (mountain climbers)
Sitting Sprints 20x
Sit on your bottom, chest UP. Run in place.
Speed Knee Taps 20x
Running in place with bringing knees up past waist on the opposite side while tapping with both hands.
Plank Knee Taps 20x
While in plank position, bring knees one at a time towards your chest while tapping knee with a hand.
Sitting Knee Taps 20x
While sitting chest UP, run in place bring knee up on the opposite side of your body while tapping with both hands
Jump X 20x
Start with legs together bend your knees and jump UP spreading your arms and legs like an X each jump.
Jump X Push-ups 20x
Start In plank position hands and feet close together. Jump hand and feet out like an X and perform a push-up. On the way back UP jump your hands and feet back together. To modify do the movement on your knees and just take your hand in and out while your legs stay put.
X abs 20x
Lay on your back with your hands crossed in front of you and your feet together in a “six inches” position. Move your arms above your head and your feet wide to make an X and then bring them back to starting position. Modify by letting your feet touch the ground.
Repeat 2-3X