Core 1: Bodyweight-only exercises for the abs and lower backby Coach Mary Kelley, Head Coach of AIM4TRI

Complete the following twice, resting 30-60 sec in between exercises:Complete the following twice, resting 30-60 sec in between exercises:

20 x crunches with bicycle legs (10 each side)

20 x hip bridges

60 sec plank

20 x side raises (10 each side)

20 x iso crunch with scissor legs (10 each side)

20 x back extensions

OPTIONAL ADVANCED EXERCISES:OPTIONAL ADVANCED EXERCISES:

10 x walk-out to plank (push-up optional)

20 x plank to downward dog, then raise leg, lower leg, plank, repeat 10 on each side

About the Author: Mary Kelley is a Personal Trainer, Mother and All-American Triathlete. She is the Founder and Head Coach of AIM4TRI, which provides custom coaching, group workouts, swimming lessons and training plans for triathletes and runners. Mary has authored several training articles and delivered lectures to athletes in the Philadelphia area. Whether your goal is to complete your first triathlon, 5K, marathon or ironman, set a new personal record, learn to swim or qualify for the world championships, Coach Mary wants to help you reach every goal!

For more information about Mary:Visit www.aim4tri.comFollow @aim4tri on TwitterLike aim4tri on Facebook