Lateral Plank Walks, Side Step Squats, Side Lunges, Plank Jacks, Single-Leg Kickbacks

Lateral Plank Walks, Side Step Squats, Side Lunges, Plank Jacks, Single-Leg Kickbacks

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Reverse Crunches Variation, Russian Twists with Medicine Ball
Seated Reverse Fly, Crab Walk, Seratus Punch, Assisted Crunches, Side To Side Tap
Reverse Plank Bridge Variation, Side Plank Leg Lift
Wall Walk Variation
Side Plank Hip Dips, Side Plank Leg Lifts
Single Leg Tricep Dips, Pushups, Hands to Elbows Reverse Tabletop, Elbows to Hands Plank Pushups
Squats with Oblique Crunches, Toe Touch Sit Ups, Elbow Plank Leg Raises, Squat Front Kick
Description:

1. Start in a pushup position, palms are under your shoulders. Lift and move your left arm to the 0.5 m. left. The same with your left foot. Switch the sides and work with the right arm and leg. Repeat these movements. 2. Stand with your feet together and hands on a head level. Do a squat and move the left side after that. Do one more squat and move to the opposite side. This is one rep. 3. Stand with your feet shoulder-width apart. Step out with your right foot as wide as you can and do a lunge. Switch the side and repeat it. 4. Start in plank position. Jump your legs wide and then back together. You don’t have to do it very fast, but try to keep the rhythm and tempo. 5. Start with hands and knees flat on the floor. Extend one leg back with the toes pointed, and put it to the starting position again. Do it for 30 seconds and switch the leg after that.

Muscle groups:

Gluteus, Arms, Chest, Abs, Quads, Upper Back, Lower Back, Triceps, Hamstrings, Obliques

Equipment:

No Equipment

Trainer:

Jacob Nelson

Level:

Intermediate

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