3. The Twist
Sit on a mat with your knees bent and feet together. Keeping your abs tight, lean back slightly and extend your arms away from your chest and to the right with palms pressed together. Slowly rotate torso as far as possible to the left through a count of 10 seconds. Hold the position for 2 seconds, then rotate back to the right through a count of 10.
4. Bend Over
Holding a pair of dumbbells, with your arms extended and palms facing backward, stand with your feet hip-width apart and knees slightly bent. Bend at the waist, as if tying your shoes. Raise your head and chest to create a slight arch in your back. Then, pull the dumbbells up and back in a slow, fluid rowing motion through a count of 10, keeping elbows close to body. Hold and squeeze shoulder blades together for 2 seconds. Lower the weights to starting position through a 10 count.
5. Plie Squat
Holding 1 dumbbell in both hands, stand with your feet about twice as wide apart as shoulder-width and your toes turned out to the sides. Squat as if sitting in a chair, taking 10 seconds to lower yourself (don’t let your knees go past your toes). Hold for 2 seconds, then push through your heels to return to the starting position through a count of 10.
6. Incline push-up
Prop yourself with your hands on a bench or stair so that your upper body is higher than your feet. Keeping your head up, your back straight, and your abs pulled in, lower yourself as far as you can through a count of 10 seconds. Hold for 2 seconds, then return to starting position through a 10 count.
7. Standing hammer curls
Holding a pair of dumbbells, stand with your feet shoulder-width apart, knees slightly bent, and arms by your sides with palms facing in. Curl the weights up through a count of 10 seconds, keeping your palms facing each other. Hold and squeeze your biceps for 2 seconds. Then, lower the dumbbells to starting position through a count of 10.