Follow this workout routine with two exercises for a great core and conditioning exercise.
Begin with med ball slams. continue with three repetitions of the max effort plank. Do three or four sets with minimal rest between exercises and sets.
Med ball slam
1 Start by standing and holding a 5-10kg medicine ball in both hands just in front of your chest. Slightly bend your hips and knees.
2 Inhale, carry the ball straight up and slightly behind your head, while straightening your legs and coming onto tip toes.
3 Exhale, quickly lowering the ball, slamming it into the floor, bending your hips as you do so and generating force from the abs.
4 Quickly retrieve the ball and repeat.Max effort plank
1 Lying down on your stomach and supporting your upper body with your elbows, squeeze your shoulders away from your ears and pull your upper arms tight to your ribs. Squeeze your butt and thighs as hard as you can, and come up into a plank.
2 Try to squeeze all muscles a little harder and focus on breathing in and out through pursed lips.
3 Hold for 8- 10secs, rest for 5 seconds.