WOD: Core/Upper Body

This is part of a series of WODs (workout of the day) that I have been receiving from a WhatsApp fitness group I joined to help me keep active during MCO. I’m keeping a record of the workouts here so I can keep a record of how I’m doing. You can find the rest of these WODs here.

Our WODs usually come in three levels because the group is a mixed bunch at different levels.


5 rounds of:


4 to 5 rounds of:

  • 20 Bicycle crunches
  • 30 Russian twists
  • 15 Plank jump-ins
  • 10 Pike push-ups (knees on a chair)
  • 10 Half press-ups (push-ups)


4 rounds of:

  • 15 Sit-ups
  • 20 Russian twists (feet on floor)
  • 10 Plank jump-ins
  • 6 Pike push-ups (legs on the floor)
  • 10 Knee press-ups (push-ups)


Once you’ve finished, record your time and plank for as long as you can.


High with the following modifications:

  • Pike push-ups with feet on the floor (I’ve never done these before so thought I should go easy).
  • At this point I can only manage one full press-up so I went with press-ups on my knees.

Records (26/3/20):

  • High – 17:02 minutes.
  • Plank – 2:06 minutes.

Published by Shen-Li

SHEN-LI LEE is the author of “Brainchild: Secrets to Unlocking Your Child’s Potential”. She is also the founder of Figur8.net (a website on parenting, education, child development) and RightBrainChild.com (a website on Right Brain Education, cognitive development, and maximising potentials). In her spare time, she blogs on Forty, Fit & Fed, and Back to Basics.

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