Bird Dog, Standing Crunches, Donkey Whips, Froggers, Crawl Up to Push Up

Bird Dog, Standing Crunches, Donkey Whips, Froggers, Crawl Up to Push Up

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Vertical Leg Crunches, Bench Jump Over Hands Secured, Double Leg Lifts, Twist Crunches
Side Plank
Plank Hip Dips, Side Knee To Elbow Plank, Crunch With Knees to Chest
Banded Squat, Banded Single Leg Tempo Deadlift - Left, Banded Single Leg Tempo Deadlift - Right, Deadlift, Lateral Raise
Side Plank Leg Lifts, Elbow to High Plank, Plank Jumps
Single-Leg Row - Right, Single-Leg Row - Left, Seated Row, Concentration Biceps Curl, Standing Chest Press
Single Leg Pushups, Handwalk Pushup, Knee to Elbow Pushup
Description:

1. Put your arm straight in front and lift the opposite leg behind you, making a straight line. Hold for a few seconds, then return to your hands and knees. Switch to the other side. 2. Stand with feet wider than hip-width apart. Put your hands behind your head. Engage your core and bring your left elbow to the left thigh doing a side crunch. Switch the sides and repeat the movements. 3. Start in a pushup position, but with your knees on the floor. Lift your right leg back and sideways. Move your leg from the back to the side repeating this movement. 4. Start in a plank position, legs and arms shoulder-width apart. Jump forward into a wide squat position. Jump back into the plank position. Repeat it. 5. Start with your palms flat on the floor. Crawl to the pushup position and do a pushup after that. Get back to the starting position crawling and repeat.

Muscle groups:

Gluteus, Calves, Chest, Core, Quads, Upper Back, Lower Back, Triceps, Hamstrings, Biceps

Equipment:

No Equipment

Trainer:

Jacob Nelson

Level:

Intermediate

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