Here’s a quick workout from Leon Melnicenko’s Unique Bootcamp Workout program. It’s called “Abdominal Suicide” and it’s 5 minutes of abs, core and running. After warming up, do:
10 sets of plank and situps
- 10 seconds plank
- 10 seconds situps = 1 set
No rest in between sets. Once you’ve finished your 10 sets, immediately do your suicide cone drill in which you run out to the furthest cone and run back, run out to the next furthest cone and run back, repeat until done.
You’ll need to call out the time every 10 seconds so that people know when to transition to plank or situps. Have more advanced people hold one leg in the air during plank or do a bipod (one arm/one leg in the air).