Target your whole upper body and core.

The workout: perform 3-4sets of each circuit. 6-10 repetitions depending on your strength level. Perform all sets of one circuit before moving on to the next.

Forearm Plank Rotations

How to

  • Lie down on the floor on your left side.
  • Position your elbow directly under your right shoulder.
  • Stack your legs, knees, ankles, and feet together. 
  • Engage your abs and push your right elbow against the floor as you lift up your glutes and hips off the floor.
  • Form a straight line from your right shoulder to your right foot.
  • Extend your right arm up. 
  • Rotate your torso downwards and reach under your body with your right arm.
  • Rotate back to the side plank with the arm up position (Step 2).
  • Repeat for 10-12 times before switching sides. 

Loaded Beast To Plank

How to

  • Come into a high plank position with your shoulders over your wrists.
  • Press your bum back towards your feet, keeping your arms straight.
  • Bend the knees and drop your hips to your right-hand side, then twist them back and press back into the plank position.
  • Repeat the move, twisting to your left side.
  • When you come back to the plank, drop to your knees and do a press-up.
  • Repeat for 10-12 times before switching sides. 

Dolphin Press

How to

  • Lie on the ground then prop yourself up on your elbows and come up onto your toes in a plank position.
  • Shift your weight forward so that your shoulders are directly over your wrists.
  • Keeping your arms flat on the ground, press forward with your hands and squeeze your abs to lift your butt towards the ceiling.
  • Stop when your body is in an inverted V shape.
  • Press your torso back in the opposite direction to return to the starting position.
  • Repeat for 10-12 times.

Tall Side Plank Rotations

How to

  • Start in high plank.
  • Rotate your body to the right, moving from your toes to the sides of your feet.
  • Reach your right arm overhead.
  • Make sure your left hand stays stacked underneath your left shoulder.
  • Rotate your body back to the starting position and repeat on the left side.
  • Repeat for 10-12 times.

Bear Crawl Shoulder Taps

How to

  • To get into the bear crawl starting position, get into a tabletop position with your hands and knees on the ground.
  • Tuck the toes under, keeping your back straight and core engaged.
  • While keeping your toes and hands on the ground, push the knees off the floor so that they are hovering just a few inches above the floor.
  • Holding that position, slowly lift your right hand off of the ground to touch the left shoulder.
  • Place your right hand back down on the ground and repeat on the other side.
  • Repeat for 10-12 times before switching sides. 

Modified Push Up To Downdog With Reach

How to

  • Begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.
  • Lower your hips to a push-up position.
  • When your hips are parallel with the floor, perform a push-up.
  • Reach out with your right arm, hold, and then bring it back.
  • When you finish the push-up, raise your hips back up to the position where they began so your body once again forms an inverted V.
  • Repeat for 10-12 times before switching sides. 

Banana Lift With Alternating Legs

How to

  • Start by lying on your back with your legs out straight and your arms reaching overhead on the ground.
  • Your legs should be together and your arms should be right by your head.
  • Press your low back into the ground and draw your belly button in toward your spine as you lift your legs and arms up off the ground.
  • Your neck and head should be in a neutral position between your arms and your legs should be together and out straight a few inches off the ground.
  • Hold here, squeezing your legs together as you try to get your shoulder blades up off the ground while keeping your low back against the ground and abs engaged.
  • Repeat for 10-12 times.