Begin a single-arm sit-up by laying flat on your back with your lower back pushed against the floor and your legs stretched out from you. Hold a dumbbell above you with one hand.
Lift your head, neck, and body off the mat with your arm extended by engaging your core. At the height of the exercise, sit erect with the dumbbell arm over your head. Slowly drop back to your starting posture while engaging your core.
Start in a high plank posture with your wrists beneath your shoulders and a dumbbell to one side. Reach the other hand behind your chest to grab the dumbbell and raise it underneath your body, depositing it on the other side of your mat.
Repeat with opposite hand. Do two mountain climbers by bringing one knee to the opposite elbow, then the other, after two pull-throughs.
Start on your back with your arms extended above you, grasping a dumbbell with both hands, and your legs bent. extend one leg out from your chest and extend your arms behind your head, dropping the dumbbell to the floor without touching it.
Reverse the movement, keeping your core engaged, to return to your starting position. Repeat with the second leg extended away from you. Maintaining a flat lower back, switch legs for a minute.
For this exercise, start in a side plank posture on your elbow with your hips straight and one leg stacked on top of the other. Engage your core. If this is too hard, drop the bottom leg to the floor.
Lift a dumbbell over your head. Twist the dumbbell beneath your body and raise it over your head. After 30 seconds, swap sides.
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