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Core

Donkey Kick + Forward Raise

Donkey Kick + Forward Raise

A.

Begin on all fours with hands directly below shoulders. Hold a dumbbell in your left hand and place another dumbbell behind your right knee.

B.

With a slight bend in your left elbow, slowly lift your arm in front of you as you lift your leg directly into the air. Lower back down.

Plank Row

Plank Row

A.

Begin in a plank position with a dumbbell in each hand. Make sure your core is engaged and hands are directly below your shoulders. Your booty shouldn’t sink down or be pressed too high in the air.

B.

Pull your right elbow straight back until your hand is in line with your chest. Slowly lower back down.

Booty Bridge + Fly

Booty Bridge + Fly

A.

Begin in a bridge position with a dumbbell in each hand, arms held straight in front of you with a slight bend in the elbow.

B.

 While keeping your hips pushed up into the air, open your arms out to the side. Slowly raise back up.

Straight Leg Sit Up + Twist

Straight Leg Sit Up + Twist

A.

Start by lying straight on your back on the floor, with both arms extended above your head. Place both hands behind your earlobes. Engage your abdominal muscles by drawing your belly button in towards your spine.

B.

Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off of the floor. Ensure that it is your abdominals that initiate the movement, and that you do not use your arms to 'swing' your torso up. As you sit up, extend your left arm and twist over the right side of your body, as shown.

C.

Slowly untwist and lower your torso back into starting position.

D.

Repeat using your right arm and twisting over the left side of your body. Continue alternating between left and right.

Plank Bird Dog

Plank Bird Dog

A.

Start on floor in plank on palms. Lift straight right leg off of floor. When balanced, lift left hand off floor and extend arm straight forward at shoulder height with palm facing down. Return to start. Switch sides; repeat.

V-Up

V-Up

A.

Lie faceup on floor with arms extended overhead, palms facing up to start. Curl torso up as you raise extended left leg, reaching arms to meet toes above hips. Slowly lower to start. That's 1 rep. Do 12 reps. Switch sides; repeat. Do 10 reps for round two and 8 reps for round three.

V-Up

V-Up

A.

Lie faceup on floor with arms extended overhead, palms facing up to start. Curl torso up as you raise extended left leg, reaching arms to meet toes above hips. Slowly lower to start. That's 1 rep. Do 12 reps. Switch sides; repeat. Do 10 reps for round two and 8 reps for round three.

Woodchopper

Woodchopper

A.

Stand with feet wider than hip-width apart, holding ends of weight horizontally with both hands, arms extended downward. Squat, rotating torso toward left, bringing weight outside left knee to start. Then stand, pivoting on left foot, rotating torso to right and powerfully driving weight above right shoulder. Return to start. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds.

Broad Jump

Broad Jump

A.

Stand with feet hip-width apart and arms by sides. Shift hips back, dip torso forward slightly, and swing arms behind you. Forcefully swing arms forward, jumping both legs forward as far as you can. Land softly with knees bent and weight in heels. Immediately repeat as quickly as you can for 45 seconds. Rest for 45 seconds.

Test Exercise 2

Test Exercise 2

A.

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