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| Side Pulse |
Areas trained
Side of stomach, Shoulders.
Preparation
Begin in side plank position, supporting your upper body on your right forearm, with your body in a straight line from you shoulders. Rest your left hand on your left hip.
Movement
Lower your hips to the floor, bending from your waist, and rise slowly up.
Repeat to complete one set then switch sides.
Beginner: 10 – 12 reps
Intermediate: 12 – 15 reps
Advanced: 15 – 20 reps
 |
Two Point Plank |
Areas trained
Stomach, Shoulders, Lower Back
Preparation
Begin in plank position with your upper body supported by your forearms.
Movement
Lift your right hand and left foot off the floor and hold for a count of one, keeping your
hips and shoulders level.
Return to starting position. This counts as one rep. switch sides with each rep.
Beginner: 8 – 10 reps
Intermediate: 10 – 12 reps
Advanced: 15 – 20 reps
Areas trained
Stomach
Preparation
Lie on your back on a mat with your knees bent.
Movement
Place hands behind your head and slowly crunch upwards. Lower and repeat
Beginner: 8 – 10 reps
Intermediate: 10 – 12 reps
Advanced: 15 – 20 reps
Areas trained
Stomach, Cardio
Movement
Stand with your feet shoulder-width apart and slowly squat until your thighs are parallel to the floor.
Quickly straighten your knees and push yourself upwards so your feet leave the ground.
Land and repeat.
Beginner: 8 – 10 reps
Intermediate: 10 – 12 reps
Advanced: 15 – 20 reps
Areas trained
Stomach, Cardio
Preparation
Stand with your feet shoulder-width apart, hands behing your head.
Movement
Lift right knee to side, pull right elbow down.
Return to start position repeat on left side, thats one rep.
Beginner: 8 – 10 reps
Intermediate: 10 – 12 reps
Advanced: 15 – 20 reps
Return to starting position. This counts as one rep. switch sides with each rep.
Beginner: 8 – 10 reps
Intermediate: 10 – 12 reps
Advanced: 15 – 20 reps
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| Sit-Ups |
Areas trained
Stomach
Preparation
Lie on your back on a mat with your knees bent.
Movement
Place hands behind your head and slowly crunch upwards. Lower and repeat
Beginner: 8 – 10 reps
Intermediate: 10 – 12 reps
Advanced: 15 – 20 reps
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| Frog Jumps |
Areas trained
Stomach, Cardio
Movement
Stand with your feet shoulder-width apart and slowly squat until your thighs are parallel to the floor.
Quickly straighten your knees and push yourself upwards so your feet leave the ground.
Land and repeat.
Beginner: 8 – 10 reps
Intermediate: 10 – 12 reps
Advanced: 15 – 20 reps
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| Standing Side Crunches |
Areas trained
Stomach, Cardio
Preparation
Stand with your feet shoulder-width apart, hands behing your head.
Movement
Lift right knee to side, pull right elbow down.
Return to start position repeat on left side, thats one rep.
Beginner: 8 – 10 reps
Intermediate: 10 – 12 reps
Advanced: 15 – 20 reps
