Planks, Bands, Cardio arms and/or Kettlebells
one variation was to split the group in two, half the group did cardio arms/kettlebells (about 30-50 reps), the other did bands (two lengths 'there and back' across the room), then we met together for two minutes of plank.
the variation was less people (and so I can demonstrate/workout) is to do all together. In this variation I shorten the time to one minute for each drill, and increase the drills to 10 each.
Planks: regular front, dip front, side dips, alt arms extend, alt legs extend, alt arms/legs extend, walking elbow to wrist, side reach to push up
Kbell: swing, 1 h swing, h 2 h swing, upright rows, high pulls, rows, figure 8s
Bands: straight leg walk front and back, bend leg f and b, side walk straight leg, side walk squat walk, making a c as you walk forward, fire hydrant, laying down and lifting at ankle
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