For time:
800m run
2 min of crunches
800 m run
2 min of side ups (1min R, 1min L)
800 m run
2 min of superman back ext
800 m run
2 min situps
Post time to comments.
Daily Extras - Pound another min of those sideups per side. Also, add another 800 to the end of this workout.
Workout Notes:
Use a stability ball for the crunches if you'd like a little more tension on your abs.
Weight the sideups if these are too easy.
Crunches are an ab move. Situps are a (almost) full body conditioning move for the anterior chain.
Keep those arms straight on your superman back extensions. I can't work the important muscles of the upper back and shoulders if your arms are bent. Need to work those too!
Musings ...