Description:

1.Put your hands and toes on the mat. Keep your arms straight, but don't lock your elbows. Align your feet making the straight line with your arms and core. Inhailing, bend your elbows and lower your chest to the ground slowly. Straighten your arms to lift your core up, exhailing. 2. Bend your legs at the knees and brace your abs to slowly raise your legs so that your knees are directly over your hips. Brace abdominal muscle and hold the neutral spine position with a slight neutral curve in the lower back. Exhale as you contract the abs Your head should be kept straight and relaxed on the mat. Inhale and slowly return to the starting position. 3.Lay back on the mat with your legs extended and feet close to each other. Start slowly and smoothly lifting them up while inhailing. Lift them down, exhailing, and repeat for the desired amount of reps. 4.Stand straight with your feet shoulder-width apart. Pick up a dumbbell in each hand. Keep your back flat, knees facing in the same direction with your toes. Inhale and make a squat down like your are going to sit on the chair. Hold the weights outside of your hips. Exhale and stand back up.

Muscle groups:

Back, Arms, Legs, Abs, Core, Biceps

Equipment:

Dumbbell, Bench