#4 Russian Twist on Ball 30-60 Seconds Lay on ball with middle back on top of the stability ball. Knees are directly above the ankles and hips are elevated.  Holding a free weight or kettle bell with both hands, straighten the arms without locking the elbows out directly above the chest. Widen the feet from […]

#3 Walking Lunges 30 Seconds Use 25-35 pound plates or 15+ pound free weights and hold one in each hand. Find a straight area to walk without obstructions.  30 seconds is anywhere between 12-15 reps or steps, in case you don’t have a timer on hand. Align the quadricep straight forward out the hip, pelvis […]

#2 Plank Weight Changes 60 Seconds Set up a couple of 5 lb free weights and a couple of 2.5 plates or soft weighted ball piled together. Move into the plank position with elbows on the ground and the pile of weights is to one elbow.  Lift the hips level with the shoulders; keep the […]