Weighted Russian Twist (VERSION 2)
Sit up tall on the floor with your knees bent and feet flat. Hold a weight plate with your hands, bracing the muscles of your core. Extend your hands outward directly in front of your chest. Take a deep inhale, then exhale and lean backward with a long, tall spine, holding your torso at
Lying Elbow to Knee
Lie on the floor, keeping your back pressed to the ground and your hands behind your head. Raise your knees so your thighs are roughly perpendicular to the floor. Touch your opposite elbow to the opposite leg. That's one rep Repeat.
Russian Twist (with medicine ball)
Begin in a seated position with knees bent, feet off the floor and holding medicine ball in front of chest a few inches. Twist the ball to your left hip bone, keeping body centred. Twist the ball to your right hip bone, keeping body centred. This is one repetition. Continue to twist back and
Lying Leg Raise and Hold
Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they're just above the floor. Hold for a moment. Raise your legs back up. Repeat.
Cable horizontal Pallof Press
Set up a single grip attachment to a cable pulley about sternum (Lower chest) height. Then, with your left side facing the cable pulley, grip the handle with both hands and hold it against your sternum. Keep your feet hip-width distance apart. Now, press the cable forward until your arms are straight. You should
Dumbbell burpee
Start in a standing position while holding a dumbbell in each hand. Place the dumbbells on the floor, jump out into a plank position and perform a push-up. Jump back up to the starting position and press both dumbbells overhead.
Incline Twisting Sit-up (version 2)
Hook feet under foot or ankle brace and lie supine on incline bench with hips and knees bent. Place hands behind neck. Flex and twist waist to one direction while raising torso from bench by bending hips. Return until back of shoulders contact padded incline board. Repeat to opposite side alternating twists.
Weighted Lying Twist
Start by lying on your back with your arms out at your sides and an exercise ball held up about 12 inches (30 cm) off the ground between your feet, your legs straight. Keep your arms extended and palms flat on the ground. This is your starting position. Slowly move your legs as far
Twist Sit-up
Place feet above the bench or low overhanging stationary object. Lie supine on floor, mat, or sit-up bench with hips and knees bent. Place hands behind neck. Flex and twist waist to one direction while raising torso from bench by bending hips. Return until back of shoulders contact floor or mat. Repeat to opposite
