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Obliques

Speed-Skater Pendulum

Speed-Skater Pendulum

A.

Stand with feet hip-width apart, holding one weight in right hand with arms by sides. Jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right knee bent 90 degrees and on ball of left foot, weight outside right leg to start.

B.

Immediately jump left foot to left as you draw weight across body in an arc, passing it to left hand at the midpoint.

C.

Bend right leg and cross it behind left to land in a deep lunge with left leg bent and on ball of right foot, weight outside left leg. Switch sides; repeat. Continue, quickly alternating sides for 30 seconds.

Low Lateral Chop

Low Lateral Chop

A.

Stand with feet wider than hip-width, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Squat, pivot on right foot to rotate left and extend arms out to left at shoulder height. Remaining low throughout, pivot on left foot as you rotate toward right, powerfully drawing weight across body and out to right. Continue, quickly alternating sides, for 30 seconds.

Halo Slash

Halo Slash

A.

Stand with feet hip-width apart, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Rotate weight toward left and around back of head.

B.

When weight is directly beside right ear, squat, forcefully drawing weight down your midline toward floor. Return to start. Switch sides; repeat. Continue, quickly alternating sides, for 30 seconds.

Rock the Boat

Rock the Boat

A.

Begin in a v-sit with your legs lifted and knees bent. Hold on to one dumbbell between both hands.

B.

Twist your upper body and hands holding the weight to the right while keeping your legs stationary.

C.

Now twist to the left. That's one rep. Continue alternating sides.

Reverse Lunge-Twist

Reverse Lunge-Twist

A.

Stand with feet hip-width apart, holding a weight in each hand with arms by sides to start. Step right leg back, bending both legs 90 degrees. Raise straight arms out to sides at shoulder height with palms facing down as you rotate torso over left thigh. 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.

Squat-Jump-Punch Ladder

Squat-Jump-Punch Ladder

A.

Stand with feet hip- width apart, elbows bent. Squat, then jump high, swinging arms behind you, landing with knees soft.

B.

Throw a cross (punch right hand across body, pivoting on right foot), then a jab (quick- snap left hand forward). That's 1 rep. Do 10 reps of cross-jab combo. Next, do 2 squat jumps and 10 cross-jabs. Continue adding 1 squat jump and doing 10 cross-jabs until you complete 10 squat jumps. Then reverse squat-jump reps back down to 1 rep, doing 10 cross-jabs on opposite side (cross with left hand, jab with right).

Bell Pull-Over

Bell Pull-Over

A.

Start on floor in plank on palms with kettlebell to outside of right hand. Keep hips square as you reach left arm across body to grab kettlebell, carrying (not dragging) it to left side.

B.

Place it outside of left hand. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

Plank Cross-Tap

Plank Cross-Tap

A.

Start on floor in plank on palms. Press hips up and back into downward dog position (body forms an inverted V), reaching left hand to touch right foot. Return to start position.

B.

Bend left knee out to side, bringing left foot up under- neath hips and reaching right hand across body to meet it. Return to start position. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

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