Db lunge+turn | Abs | Free Trial

Stand with feet shoulder width apart and hips in neutral position
Grasp DB and place it in front of your chest with elbows slightly bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
While holding the dumbbell l with both hands out in front of your body rotate your trunk maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Return back and
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place barbell on shoulders below the neck
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Lower body by flexing at the hips and knee, as though sitting on chair
Squat until barely touching the chair.
Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the heel, not the toes, and do not allow knee to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knee stay over the feet.
Repeat 12 times with each leg
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Anchor tubing around leg of sturdy couch or chair at around belly button or chest level.
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended
Pull one hands back and up towards your spine remembering to keep your arms straight, using your shoulder blade
Return to starting position
Repeat for 12 times with each side
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place barbell above the head.
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes.
Stabilize
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of feet and heesl, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Start by stepping on the tube with both feet shoulder width apart and hips in neutral position, knees slightly bent
Position hands with handles at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor while holding the tube at shoulder height.
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Stand in front of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
Tighten abs, activate glutes
Step up onto box with one leg , knee directly over the toes
Push through front heel and stand upright, move the back foot beside the front foot
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Lay with your back to the floor with hands at sides, palms on floor.
Place heels on top of the disc l with knees slightly bent
Tighten abs, contract glutes
Pressing with your feet ,Squeeze buttocks and lift pelvis off the floor until the knees, hips, and shoulders are in a straight line
Hold for 1 seconds
Do not arch your back.
Slowly lower pelvis to the floor.
Repeat 12-15 times
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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg back and up , contracting your buttocks
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Lay with your back to the floor with hands at sides, palms on floor.
Place heels on top of the disc l with knees slightly bent
Tighten abs, contract glutes
Raise one foot into the air and press your other foot into the disc until your hips come up off the floor.
Lift pelvis off the floor until the knees, hips, and shoulders are in a straight line; hold for 1 seconds
Slowly lower pelvis to the floor.
Repeat 12 times with each leg
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Cross bb balance step up1 Cross bb balance step up2

Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up laterally onto the box with right leg ,(cross step) knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
bend at the waist until chest is at a 45-degree angle to the ground,
Keep elbows the shoulder level and bent 90 degree .
Hold dumbbells in each hand with palms facing down.
With elbows bent press straight out parallel with the floor like a shoulder press.
Remember to keep head in a neutral position
Return to start position and repeat 12 times
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