You’ll need a cable machine and a kettlebell to complete this workout. Keep your core engaged throughout. Rest for 1 min between sets
PALL OF PRESS
Targets: Anterior core Do: 3 sets of 8 reps on each side (a) Stand with a cable machine to your left, holding the handle with both hands tight to your chest, then take a few steps sideways. (b) With your feet slightly wider than hip-width apart, exhale and punch your arms straight out in front of you, then slowly retract them back to your chest.
WIDE-STANCE WOOD CHOP
Targets: Anterior core, obliques Do: 3 sets of 8 reps on each side (a) Remain at the machine and get in the same position as before, but hold the handle to your left. (b) Standing as before, without moving your hips, pull the cable to the right across your body, keeping your arms straight. Then slowly retract to the starting position without bending those elbows.
Targets: Anterior core Do: 3 sets of 10 reps (a) Lie on your back with your arms above your shoulders. Bring your legs into tabletop position. (b) Exhale and extend your right leg and left hand away, ensuring the heel of the foot drives away from the body, before returning to the start. Repeat on the other side.
Targets: Core Do: 3 sets of 8 reps (a) In a plank position, place a kettlebell on the outside of your right hand on its side, with the handle closest to you. (b) With your left hand, reach beneath your body and pull the kettlebell through to the left. Repeat the opposite way to complete one rep.