SEATED CIRCLES

CHEST PRESS

REVERSE TWIST

NORMAL SIT - UPS

15 Deep Circles in each direction.

2 Sets of 12 - 15 lifts each side - with 20 seconds rest.

2 Sets of 10 - 15 turns each side with 20 seconds between sets.

3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.

HIP ROLLS

BRIDGING

NORMAL PLANK

NORMAL OBLIQUE

12 Slow rolls each side for 2 sets - 20 seconds rest between sets.

2 Sets of 12 - 15 lifts with 20 seconds rest between sets.

2 Sets of 45 seconds lift with 20 seconds rest between sets.

2 Sets of 15 slow lifts with 20 seconds rest between sets.

REVERSE BACK EXTENSION

SUPERMANS

SCISSOR LEG REVERSE CURL

LIFT AND TWIST

15 Slow lifts aim for 3 - 5 seconds per exercise.

2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets.

Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.

Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds.