How to do the exercises

RAISED LEG PLANK

Begin in the top of a push-up position with your hands directly beneath your shoulders. Now lower yourself down onto your forearms. Your body should form a straight line from your shoulders to your ankles. Tighten your abs and lift one leg off the ground until it’s at hip height, pausing for a moment before returning to the starting position. Repeat on other side.

SQUATS WITH DUMBBELLS

Stand with feet shoulder width apart and toes facing in front of you. Bring dumbbells to the front of your shoulders in a neutral grip. Keeping your back flat, slowly lower your body, bending at knees and hips. Stop when your legs form a 90 degree angle. Do not let your knees go forwards past your toes. Slowly push through your heels to return to the starting position, contracting the thigh muscles and squeezing the glutes.

INCLINE PUSH-UP (FULL OR KNEELING)

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position front foot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms. Push body up until arms are extended. Repeat.

RESISTANCE BAND BENT OVER ROWS

Hinge your upper body forward at the hips to about a 45-degree angle. Start with your arms hanging down. Keep your elbows tucked close to your body as you pull the band back towards your waist. Pause at the top, lower the arms back down and repeat.