Russian Twists with weight
Grab your weight and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor).
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides. Place your hands behind your head. You can interlock your fingers if you want.
Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together.
Touch your right elbow to your left knee. Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor – similar to the motion you’d make while pedaling a bicycle.
Plank with Hip Twist
Start out in a plank position with your elbows on the mat, on your toes with your stomach off the mat. Keep your back straight.
Keeping your belly button pressed in, twist your left hip till it slightly touches the mat and then back to the plank position.
Then twist so your right hip slightly touches the mat and return to the plank position. This is one rep.
Lie on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
Hold the contraction for a second and move your legs back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.
Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other. Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Contract your core and lift your hips and knees off the floor. Hold for 10 to 30 seconds, and return to the starting position.
Lie face-up on the floor, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can
Overhead Crunches with weight
Lie on the floor with your back flat and knees bent with around a 60-degrees. Keep your feet flat on the floor and stretch your arms overhead with the weight in your palms.
Curl your upper body forward and bring your arms over and towards your knees. Slowly lower down to the starting position as you inhale.
Lie flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. Focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.
Stand with your feet hip width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor.
Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head.
Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head.
Immediately reverse the motion by jumping back to the starting position. Repeat for the recommended amount of repetitions.
Get into a high plank position – Place your hands firmly on the ground, directly under shoulders. Brace your core, engage glutes and hamstrings, flatten your back so your entire body is straight.
Lower your body – Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Draw shoulder blades back and down, keeping elbows tucked close to your body.
Push back up – Keeping your core engaged, exhale as you push back to the starting position.