Plank Knee Bends
Starting Position: Start in a plank on your hands, with your hands under your shoulders and feet hip distance apart. Make sure to keep your core engaged throughout the exercise and breathe.
Inhale: To Prepare Exhale: Push Back with your shoulders, bending your knees and thinking of sitting towards your heels. Hands do not move. Inhale: Come back to the starting position. Reps: 20. This exercise will fire up the entire body, from the muscles around your shoulders, scapular stabilisers, the core as well as the quadriceps.
Squat Oblique Twist
Starting Position: Start standing tall with your feet a little wider than hip distance apart and hands behind your head.
Inhale: Slowly go down into a squat. Exhale: Press through your feet back up to a standing position and lift your left leg off the ground, simultaneously twisting your body toward the left knee (so think right elbow to the left knee) Inhale: Place your foot back down and go back into a squat. Repeat on the other side, alternating. Reps: 20 you can increase pace and do 40 reps to also increase the heart rate Done right, this exercise will really work your obliques, glutes, quadriceps as well as hamstrings and ofcourse the entire core.
Sumo Squat Side Bends
Starting Position: Feet about shoulder distance apart or a bit wider, turned outwards. Bend your knees to come down into a sumo squat position, stay low, and keep your back straight. Hands behind your head.
Inhale: To stay. Exhale: Bend sideways to touch your elbow to your knee focusing on the entire core. Inhale: Come back to centre. Reps: 20 Working on the adductors, abductors as well as quadriceps and glutes, this one also fires up the core and helps your strengthen and tone the abdominal muscles. Exhale: Bend to the other side.
Starting Postion: Start with the right leg back and left leg forward in a lunge position. Keep your core engaged and back straight.
Inhale: To prepare. Exhale: Lift the right leg (back leg) up towards the chest and press through the front leg. Inhale: Step back. Repeat on the same side for 20 Reps and then change side. To increase intensity, increase pace. Firing the glutes and working the entire leg, this exercise will also up the heart rate, challenge your balance and ensure you engage the core.
Plank Shoulder Taps
Starting Position: Start in a plank with your feet hip distance apart or slightly wider.
Inhale: Stay. Exhale: Take one hand off and tap the opposite shoulder. Try not to tilt or rock the body. Inhale: Back to centre. Repeat on the other side. Reps: 20 alternating. This one works the entire body while focusing on stability, the core, as well as the shoulders.