Description:

1. Lay face down on the floor. Place your fists slightly wider than shoulder-width apart. Rest your weight in your knuckles. Straighten your legs to lift your knees off the ground. So you end up in a plank position. Your legs should be hip-wide apart. Pull your chest toward your hands, making a push-up. 2. Start laying on your stomach with your legs straight, arms bent, elbows pointing toward the ceiling, and palms in line with your body. Engage your abs, exhaling, and push-up from the floor until your arms are straight. Continue pushing palms to the floor, spread your shoulder blades wide and lift your upper back toward the ceiling. 3. Start in a high-plank position with your shoulders over your wrists. Keeping palms pointed and arms straight, step your feet back as far as you can. Reverse the movement to the start and repeat. 4. Sit on the floor with your legs extended, wrapping the center of the band around the bottom of your feet. Hold the free ends in each hand. Slightly bend your knees keeping your feet on the floor, and lean back at a 45-degree angle. Rotate the band right by bringing your left hand across your body. Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral. Repeat the same to the left side. 5. Sit with your hands stacked directly under your shoulders, fingers forward. Press your feet to the floor with your knees bent. Keeping your arms straight, hover your butt up off the ground. Bend your arms and lower your butt until you nearly reach the floor. Push yourself back up to the starting position.

Muscle groups:

Calves, Chest, Abs, Core, Quads, Triceps, Hamstrings, Obliques, Biceps

Equipment:

Elastic Band