Ex Demos (week 2- day 1)

Some exercises demonstrations may or may not include items listed exactly how descriptions and rep ranges are written for each workout. Please follow the printable sheet for exact details for each workout. To print workouts, drag or hold click to workout to copy and paste to phone or computer. 


Group One

1: Prayer Crunch (cable machine or resistance band) 20-25 reps



2: Medicine Ball Crunch (BOSU or Bench/ Medicine ball or free weight ) 10 twists to each side or 30 seconds


3: Bridge Hip Circles (bench or BOSU, 3-5 circles to both directions 



4: In & Outs (BOSU opt) 20-30 reps 



5: Walking Lunges with Press (plates or free weights) 10 steps with 10 presses


6: Stability Ball Push Up/ Plank (stability ball) hold for 30 seconds 


7: Plié Squat or Sumo Squat (free weight or kettle bell) 10-12 reps 



8: Shoulder Shrugs (2 free weights or resistance band) 20 reps