PLANK JACKS
Plank jacks are a combined cardio and core-strengthening exercise. They can help you strengthen the muscles of both the upper and lower body. Adding plank jacks to your exercise routine a few times a week may also increase core strength and stability, burn calories, and help reduce fat.

Level: Hard
Type: Body Weight, Fat Burning, Cardio, HIIT, Aerobic
Focus: Full Body
20-30 Jumping Jacks in 2 Sets

Tips

1. Don’t allow your hips to sag and drop low at any point.
2. Press your elbows forcefully into the floor to create more stability.
3. Squeeze your abs throughout the entire movement.

BICYCLE CRUNCHES
The bicycle crunch is easy to do, and is great because it engages all your ab muscles. This exercise is excellent for building core strength and toning your thighs. If you want to lose weight, bicycle crunches are perfect because cycling is one of the most effective cardio exercises. This exercise enhances strength and endurance and provides definition to your waistline.

Level: Medium
Type: Body Weight, Strength, Anaerobic, HIIT
Focus: Lower Body, Core
2 x 60 Seconds

Tips

1. Don’t pull your head forward. Keep a natural head position.
2. Don’t use momentum. Focus on controlling the movement.
3. Squeeze your abs as hard as possible as you move your legs in the bicycle motion.

TWISTED MOUNTAIN CLIMBER
The mountain climber twist is a dynamic exercise that works several muscles simultaneously and increases your heart rate, which causes the metabolism to speed up to convert more calories into energy. This move helps increase your aerobic fitness, agility, and flexibility.

Level: Medium
Type: Body Weight, Strength, Anaerobic, HIIT
Focus: Abs, Oblique, Glutes, Hips, Legs
2 Sets of 20 Reps, Alternating Sides

Tips

1. Keep your core engaged, your hips low and maintain your head, neck and back alignment.
2. Breathe slowly and keep the movement steady and controlled.

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