Description:

1.Start from a side-plank position with your elbow on the mat and your upper leg on the chair. Holding the bodyweight on your upper leg and elbow, begin lifting your lower leg up and down, contracting your abs. 2. From a high-plank position with your hands flat on the mat and your feet lifted on the chair, start lifting each leg as high as you can, alternating them. 3. Lay back on a mat, with the left leg on the chair, and the right leg lifted up in the air and your knee slighlty bent. Start lifting your glutes and lower backup and down.

Muscle groups:

Back, Arms, Legs, Abs, Core, Quads

Equipment:

Bench