Abs & Arms

Equipment:

- 3lb Weights

- 5lb Weights

- Small Ball (or a small pillow)

Timing: 60 Seconds each exercise

1. Side Plank with Straight Arm Raise and Leg Lift:

• Modify with the bottom knee down or no weight

• For more stability in your side plank you can stagger top foot in front of bottom

• For a challenge stack your feet on top of each other

• Keep elbow and shoulder stacked in your side plank

• Focus on keeping bottom hip lifted up and away from the mat

2. Weighted Ball Crunch with Alt. Leg Lift

• Ball in upper back (can use a small pillow if you don't have a ball)

• Modify by using one or no weights

• Modify by keeping both feet on the ground

• Keep a soft bend in elbows

• Shoulders pulled down and back from ears

• Belly button to spine keep your back flat

• Try not to rest on the ball

3. Weighted Oblique Ball Crunch

• Ball in upper back

• One weight in both hands

• Modify with no weight

• Keep both feet on the ground rotate to the right

• Crunch up reaching outside of your right knee

• Keep the knees and feet still

• Shoulders down and back

• Gaze at the bottom hand

4. Oblique Twist & Chop

• Hold at the top of your oblique crunch

• Modify by ditching your weight

• Chop down to the ground and back up

• Keep lower body still

• Shoulders down and back

**Repeat on the second side **

5. Serve The Trey

• Modify by staying in a low kneeling position

• Keeping a slight bend in the elbows lift your arms to shoulder height as you come into a high kneeling position

• Slowly lower the arms back down as you sit back hips to heels

• Keep core engaged as you lift squeeze your quads and glutes

6. Hug the Moon

• Arms at shoulder height slight bend in your elbows with palms facing up

• Keep the shoulders down and back and ribs drawing in as you tap your fingers above the head

• Modify with a small range or motion or sitting on the ground

7. Tree Hugger

• Arms at shoulder height palms face in with a slight bend in your elbows

• Bring the finger tips together keeping space between chest and hands

• When you open stop your elbows just in front of the body

• Modify by sitting down on the ground

8. Alt. L Arm Raise

• Lift one arm in front of your body in line with the shoulder and the opposite arm out to the side as you lift into a high kneeling position

• Switch sides every time

• Modify by taking out the lift and lower

• Keep your lower body and core engaged as you lift and lower

9. Alt. Rear Delt Row

• Start high kneeling arms straight out in front of you palms down

• Pull one elbow back at a time keeping your wrist wide in line with your elbow and opposite arm long and straight at shoulder height

• Add little hinge back as you pull elbow back and come forward as you extend your arm