40 min of work
30 sec Hollow Body Hold
30 sec Russian twists
30 sec Side Plank R
30 sec Side Plank L
1 Turkish Get-up R
1 Turkish Get-up L
5 Waiter Rotations R
5 Waiter Rotations L
Try to go for quality of movement and then As Heavy As Possible.
Warm-up by practicing the movements, building up the difficulty (and weights if possible).
3 Rounds of:
10-15 sec Hollow Body Hold, make sure the lowerback stays connected to the floor. Make it lighter by bringing the arms back or raising the leg up.
10-15 Russian Twists
10-15 sec Side Plank L&R
1 Turkish Get-up light L&R
3-5 Waiter Rotations L&R.
If you don’t want to check the timer the whole workout, just program an interval timer on 80 cycles of 30 seconds.
You can find video’s of the Turkish Get-up and Waiter Rotations on our Instagram stories.
Post your scores in the comment section
Workout explanation, movement standards and options: