Resistance-Band Torso Twist:
Stand with your chest upright, spine in a neutral position and feet planted on the ground with your knees slightly bent. Lock your arms out at shoulder height and with your abs tightened, rotate at the hip to both sides at a slow and even pace.
This exercise will target the obliques as well as the abdomen.
Burpee with Push-up:
Start in a standing position, drop down, kick your feet back and do a push-up. Bring your feet back in and jump as high as you can. Repeat.
NOTE: Burpees is a great exercise to mix in with your weight training to get your heart rate up.
Plate Toe Touches:
Begin by lying on your back and put your legs straight up in the air. With your arms fully extended above you, hold on to a plate, medicine ball or dumbbell, and reach for your feet.
Note: When performing ab exercises it's always beneficial to keep your abs flexed throughout the exercise for a better workout.
Kneeling Bosu Side Bend:
Begin by kneeling on a Bosu ball. Sit straight with your chest up and hold a cable with your arm at 90 degrees. Palm facing your face.
With a flexed core, pull down on the cable (using your side muscles, not your arm muscles!) and repeat for 12-20 reps on each side.
Bosu Burpee With Push-up:
Begin with the Bosu on the ground, perform a push-up, jump back in towards the Bosu and jump up with a shoulder press it at the end.
Perform this as fast as you can control it! This exercise is a great reactive exercise that improves speed and total body strength!
Split Squat to Shoulder Press:
Begin by putting one foot behind you on a bench or step. Most of your body weight should be on the heel of your front foot and squat. Hold dumbbells shoulder-width apart and shoulder press them when you come up from the squat.
Note: For an even more advanced workout, perform the shoulder press while at the bottom of the squat, then finish.
Plank with Rotation:
Begin this exercise in a regular 4-point plank position. Keeping the core tight, slowly start to pivot while reaching your arm to the sky, then reach back under and repeat. Note: Make sure to alternate sides!
