Isometric Core
It's core burn day. All you have to do today is hold core tension in various positions. Sounds easy right? You barely even need to move... but that's the hard part. Make sure you hold your body in a straight line and keep your hips from sagging in the planks and hovers.

Photo	Exercise	Sets	Reps	Comments
	Stretch - Downward Dog	1	60	Start out with the downward dog stretch. Push your head between your shoulder blades and down through your calves. Hold for 60 seconds.
	Stretch - Upward Dog	1	60	Let your hips drop down and push your shoulders up. Hold again for 60 seconds.
	Overhead Squat	1	60	Grab a stretch band or sort of weights. Get a broomstick if you have nothing else. Hold it overhead for 60 seconds. You can do very shallow squats with the weight locked above you, or you can just stay in a standing position. Don't let your arms bend as you hold the resistance high overhead.
	Hover	2	30	Start in front plank and try to lift your opposite arm and leg and hold the position. If this is too difficult try just your leg, or just your arm. Hold for 30 seconds and then switch the raised arm/leg and hold for another 30 seconds.
	Rear Plank	1	60	From a seated position lift yourself off the ground and keep your body rigid. It should form a straight line just as it would be in plank or push-up position. Don't let your bottom drop toward the floor. Hold this position for 60 seconds.
	Side Plank	2	60	Start on your side and support yourself on one elbow. Lift you hips up so your body again forms a straight line. Do not let the hips sag toward the ground. Hold for one minute, then repeat for another minute on the opposite side.
	Plank	1	60	This should be getting increasingly difficult as you progress. This time go back to normal plank position and hold for as long as you can. Aim for at least one minute.
	Run, Jog, or Walk	1	20	Spend 20-30 minutes walking, jogging, or performing some sort of light cardio afterward.

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