Description:

1. Start sitting on the chair with your legs bent, feet flat, arms straight, and extended toward the floor. Your torso should be tilted forward at a 45-degree angle. Without moving anything else, lift arms out to the sides and up toward the ceiling. Pause, and return to the starting position. 2. Sit on the ground with your legs bent, feet flexed and palms flat on the floor just behind your hips, and you fingers pointed toward butt. Step right foot and the left hand forward. Then make a step forward with your left foot and the right hand. 3. Start standing with your feet flat on the floor under your hips, arms extended in front of you, hands and fists at shoulder-level, and palms facing inwards. Move fists one inch forward while keeping back straight, and not leaning torso forward or folding at waist. Pull arms back to the starting position. 4.Start laying on the back with legs in the air bent at 90 degrees, arms around your hips, and hands gently resting on the back of thighs, just below your knees. Use the core to curl forward so that your head, shoulders, and upper back lift up off the ground and toward your knees as elbows bent outwards. 5. Lay on your back with your arms at your sides. Lift your legs at a 45-degree angle with the ground. Keeping your legs straight, raise your right leg and bring it to the right side of your body, pause for a moment, and return to the center. Repeat the same action with the left leg.

Muscle groups:

Shoulders, Arms, Abs, Core, Quads, Upper Back, Triceps, Obliques, Biceps

Equipment:

Bench