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| Hanging knee Raise |
Hang from a set of rings or pull-up bar with an overhand grip and straight legs. Brace your abs, then draw your knees up towards your chest. Hold this position for a one-count, then lower back to the start. That’s one rep.
Sets 4 Reps 15 Rest 30sec
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| Hanging knee twists |
The set-up is the same as move 1A, except once your draw your knees up, you keep them bent and rotate them one side, then the other, alternating sides for the duration of the set.
Sets 4 Reps 15 each side Rest 60sec
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| Alternating leg raises |
Lie flat on your back with your hands behind your head, holding your feet just off the floor with legs straight. Raise one leg and lower it again, then repeat with the other leg.
Sets 4 Reps 25 each leg Rest 30sec
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| Plank Jack |
Start in a plank position resting on your forearms with feet together. Jump your feet out to the sides, then back in again. That’s one rep.
Sets 4 Reps 25 Rest 30sec
