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Intermediate

Full Extension Abs

Full Extension Abs

A.

Lie faceup on floor, legs extended straight up and arms extended behind head. Crunch up and reach right and then left hand to opposite toes, rotating torso as you go, then return to center.

B.

Lower legs and arms (behind head), letting them hover several inches above floor. Lift legs back up to 90 degrees and repeat. Continue for 1 minute.

Mistakes and Tips:

Scale Down: Keep knees bent 90 degrees, feet up, throughout

Spider Lunge Twist

Spider Lunge Twist

A.

Stand with feet shoulder-width apart, arms by sides. Lunge forward with right leg, bending both knees 90 degrees, then hinge forward from hips to place palms on floor in front of you.

B.

Maintaining leg position, lift torso and rotate upper body toward right (over right leg) with hands clasped. Rotate back toward center. Place palms on floor again, then simultaneously jump right leg back and left leg forward so left foot lands outside of left hand. Repeat, this time turning torso toward left over left leg. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Down: Step feet to switch leg position rather than jump.
Scale Up: Do 3 switches of leg position between each twist.

Let Go Rotational

Let Go Rotational

A.

Stand with feet wider than hip-width apart, arms by sides. Lower into a semisquat as you bring both arms outside left hip.

B.

Forcefully swing arms diagonally overhead toward right, jumping and doing a 180-degree turn in midair to land in a semisquat facing the opposite direction. As you land, swing arms down outside right hip. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Down: Rather than a 180-degree jump, do wood chops: Rise from squat and pivot toward opposite direction as you raise arms, then return to squat.

Plank Lateral Squat Hop

Plank Lateral Squat Hop

A.

Stand with feet wide, elbows bent by sides, with hands in front of chest. Lower into a wide sumo squat (aim to bring hip crease just below level of knees) to start and maintain position as you hop left and then back toward right to starting spot.

B.

Quickly place palms on floor in front of you and jump feet back into plank.

C.

Hop feet forward to outside of hands and immediately rise up into sumo squat, hopping right and then back to starting spot. Continue for 1 minute.

Mistakes and Tips:

Scale Down: Skip the plank.
Scale Up: Do a push-up from plank.

Hop, Hop, Throw

Hop, Hop, Throw

A.

Stand with feet wider than hip-width apart and arms bent, hands in front of head, palms facing each other. Keeping knees slightly bent, hop (with both feet) twice toward the left. On second hop, bring bent arms out to right.

B.

Rotate torso toward left, forcefully extending arms diagonally down outside left hip (as if slamming a medicine ball on floor) and bending right knee behind you. Quickly bring right foot down and return arms to starting position and hop twice toward right; repeat on opposite side. Continue alternating for 1 minute.

Mistakes and Tips:

Scale Up: Do hops on one leg.

Figure 8 Weight

Figure 8 Weight

A.

Stand with feet wider than hip-width apart, toes pointed out to sides, and hold one weight in right hand. Lower into deep squat to start.

B.

Maintaining squat throughout, reach weight through legs and grab it with left hand.

C.

Pull weight through legs to left side.

D.

Immediately reach weight forward and back through legs, grabbing with right hand. That's 1 rep. Do 20 reps.

Mistakes and Tips:

Scale up: Lift the right heel up for 10 reps, then left heel.

Crush Press with Leg Extension

Crush Press with Leg Extension

A.

Lie faceup on bench or floor, holding a dumbbell in each hand. Extend arms straight toward ceiling, palms facing each other and dumbbells touching, and raise legs to 45 degrees to start.

B.

Slowly lower dumbbells to chest and legs toward the floor (bring them to hover a couple inches off bench or floor) for 2 counts. Return to start for 2 counts.

Mistakes and Tips:

Scale down: start with knees in tabletop position and extend to 45 degrees.
Scale up: increase the weight.

Reverse Lunge Press

Reverse Lunge Press

A.

Stand with feet hip-width apart, holding one dumbbell in left hand an inch above left shoulder, elbow bent and palm facing right.

B.

Step right leg back, bending both legs to 90 degrees.

C.

Press dumbbell overhead for two counts. Return to start for two counts.

Mistakes and Tips:

Scale down: reverse step without lowering back knee.
Scale up: increase the weight.

Balance Dumbbell Row

Balance Dumbbell Row

A.

Start on all fours (tabletop position) on bench or floor with one dumbbell in left hand; extend right leg behind you, parallel to floor.

B.

Bend left elbow to row dumbell to chest for two counts. Lower dumbbell to start for two counts.

Mistakes and Tips:

Scale down: do not extend right leg.
Scale up: increase the weight.

Kneeling Side Plank Snatch

Kneeling Side Plank Snatch

A.

Prop up into a modified side plank on right forearm with knees bent; straighten left leg and raise about 6 inches to start.

B.

Bend left elbow to row dumbbell up to chest for a count of 1.

C.

Quickly extend arm up toward ceiling on the same count. Reverse arm motion to return to start, lowering dumbbell for three counts. That’s 1 rep. Do 16 reps. Switch sides, repeat. Do the active rest exercise.

Mistakes and Tips:

Scale down: keep left leg bent and resting atop bent right leg.
Scale up: increase the weight.

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