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| Pike |
Preparation
Position your legs on the ball, keeping your back is straight, and your core is engaged.
Movement
Lift your hip upwards, raise your body up.
Slowly lower your body back to the starting position and repeat.
Preparation
Hang from a chin-up bar with both arms extended at arms length using either a wide or medium grip.
Movement
Raise your legs until the torso makes a 90-degree angle with the legs, then return to starting position.
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| Hanging Leg Raise |
Preparation
Hang from a chin-up bar with both arms extended at arms length using either a wide or medium grip.
Movement
Raise your legs until the torso makes a 90-degree angle with the legs, then return to starting position.
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| Barbell Roll Out |
Preparation
Kneel on mat or floor. Grasp the barbell with overhand grip.
Position barbell near front of knees and lean over with arms extended downwards
supporting upper body
Movement
With arms straight, roll barbell as far out as possible.
Lower body gently to the floor extending arms forward.
Raise body back up by flexing hips and pulling arms back to original position.
Return until hips are extended. Repeat.
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| Cable Wood Chops - Low To High |
Preparation
Grab a low cable with both hands and get into a wide stance.
Drop down to one side and lock your arms.
Movement
Take your arm out in front of you and move up, rotating your stretching leg and pivoting around to the other side of your body.
Return to starting position.
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| Weighted Sit-Up Press |
Preparation
Select a weight load, dumbbells, kettlebell, medicine ball, weight plate can be used.
Lie flat on a mat with legs bent and dumbbells in a press position.
Movement
Elevate your body and press the dumbbells so you arms are fully extended in front of you.
Hold contraction for one second, then return to starting position, repeat.
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| Windmill |
Preparation
Clean the kettlebell to your shoulder.
Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
Movement
Bend at the hips towards the right, while looking up at the kettlebell.
Glide your right hand down your thigh, to act as a guide.
Towards the bottom of the movement the right leg may bend a little, the left leg should always be locked out.
You should continue to bend at the hips, go only as far as you feel comfortable.
Squeeze your glutes and breath out on the way up.
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Two Point Plank |
Preparation
Begin in plank position with your upper body supported by your forearms.
Movement
Lift your right hand and left foot off the floor and hold for a count of one, keeping your
hips and shoulders level.
Return to starting position. This counts as one rep. switch sides with each rep.
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| Reverse Plank |
Preparation
Sit with legs extended in front of you, palms on floor under shoulders, fingers facing body.
Movement
Pressing into palms and feet, lift hips, forming a straight line from shoulders to feet. Hold for one minute.
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| Flutter Kicks |
Preparation
Start by lying flat on your back on a mat with your arms by your sides and your palms down.
Extend your legs fully out with a slight bend in your knees.
Lift your heels about 6 inches off the floor
Movement
Make small, rapid up and down scissor-like motions with your legs.
The key is to focus on having your midsection do all the work and to keep your abs
Lift your heels about 6 inches off the floor
Movement
Make small, rapid up and down scissor-like motions with your legs.
The key is to focus on having your midsection do all the work and to keep your abs
constantly contracted throughout the exercise.
Preparation
Lie face up with a medicine ball between your hands and your arms extended behind you
Movement
Keep your arms and legs straight and then raise your feet an inch off the floor.
Raise you torso any legs up at the same time and touch the medicine ball to your feet.
Hold for a moment.
Lower down to starting position with arms and ball behind your head.
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| Medicine Ball V Ups |
Preparation
Lie face up with a medicine ball between your hands and your arms extended behind you
Movement
Keep your arms and legs straight and then raise your feet an inch off the floor.
Raise you torso any legs up at the same time and touch the medicine ball to your feet.
Hold for a moment.
Lower down to starting position with arms and ball behind your head.