UP AND OVER
This balance-oriented ab exercise targets the obliques and hip flexors, but your back muscles will also be engaged to stabilize and support your spine.
progression
| LEVEL 1: | Side Plank | |
| LEVEL 2: | Russian Twist | |
| LEVEL 3: | Up and Over |
Sit on ground with your legs extended 45 degrees to the left of your torso. Extend your arms in the opposite direction of the legs, 45 degrees to the right of your torso.
Elevate the feet from the floor and swing them up and over to the right. Simultaneously move your arms in the opposite direction, counter-balancing your body.
Complete the movement with your feet on the floor, 45 degrees to the right of the torso. Repeat with control, alternating sides.
challenge
Lean back and lengthen your torso on each swing, keeping your feet up the entire time.
TRAINER TIP
You may find it helpful to stand a yoga brick on its end so you have a physical object to swing the legs up and over.
1-2 PUSH
The 1-2 push is an intense, full-body move that will elevate your heart rate while working the muscles in your core, arms, and legs. To this day, it is the one exercise I cannot do while simultaneously yelling to motivate my clients. Complete the move as quickly as you can, but remember that form comes first.
progression
| LEVEL 1: | Plank | |
| LEVEL 2: | Diagonal Mountain Climber |
|
| LEVEL 3: | 1-2 Push |
Begin in a push-up position, with hands slightly wider than shoulder width apart. Engage the core.
Bend your elbows, bringing the chest toward the floor. When your elbows are bent slightly beyond 90 degrees, push up off the floor and extend the arms.
As arms reach full extension, bring your right knee to your chest.
Quickly switch legs, bringing the left knee to the chest. Return to starting position and repeat.