12 Minutes of Work
50 Seconds Work | 10 Seconds Rest
Exercise #1: Cross Body Crunch- Lie on your back with arms and legs diagonally out so that your body forms an “X.” Keeping arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the ground. That’s one rep.
Exercise #2: Wood Chopper- Start in the squat position , holding your weight close to your body with both hands at chest level. Slowly lower your body into a squat position while dropping the medicine ball at angle to one side of the body. When returning to standing position, lift the ball close to your shoulders opposite of the angle you originally lowered the ball while in squat position. Just like you were chopping a block of wood with an axe.
Exercise #3: Standing Side crunch-As you bring the knee towards the elbow, keep the chest open rather than rounding forward - imagine that your back is against a wall and you're sliding along the wall as you do this exercise. For an added challenge, bring your opposite elbow to opposite knee
Exercise #4: Standing Russian Twist Stand with the wall ball in both hands held straight out in front of you slowly twist your body to one side while keeping your arms held straight out in front.