This is a great core activation workout.
Warm up-
30 jumping jacks
20 bicycles (easy)
10 Pass throughs
x3
"Plank Time"
10 plank up downs
10 superman
10 Plank T alternating (5 each side)
10 good morning - pvc, dowel rod, broom handle... what ever you have that works
x4
How to-
plank up downs - start on your elbows and then w/o dropping out of the plank come up to your hands then back down to your elbows = 1 rep
Superman- lay on your belly then at the same time try lifting your chest, legs and thighs off the ground, return to start