For time:

50 situps
50 crunch twists L
400 m run
50 crunch twists R
50 back extensions
400 m run
1 min 6" leg hold
50 KB juggles 25/35
400 m run
50 tick tocks L 25/35
50 tick tocks R 25/35
400 m run
1 min ab bridge hold
50 crunches
400 m run

Post time to comments.

Daily Extras - 

Double the tic-tocks. Partition them if you like. 

Workout Notes: 

  • If your low back is buggin from yesterday, drop the juggles. 
  • Be careful if you take the run outside today. It's kinda dark and the lighting isn't great. Maybe bring a light?
  • If you are looking for a little more out of those abs today, consider switching crunches for crunches on a ball.  Don't have a ball?  Cool, just roll up a towel and place it in the small of your back.  Keep the small of your back pressed into the towel at all times as you do your crunches.
  • Keep in mind, if you are looking to gauge your fitness with this workout vs. the last time you did it, your times will be slower.  Adding extension to the trunk via a towel, or stability ball increases the amount of work your abs have to do per rep.  Gauging your times will not be an apples to apples comparison.  

It's time to play a rousing game of "Dude or Chick." Please post your guess of the gender of the person who belongs to those hands to comments.