Crunches

Lie on your back on an exercise mat with your feet firmly planted on the floor. Place your hands lightly behind your head so your thumbs are behind your ears. Elbows should be open and out to the side. Your chin should be up and off your chest. Take a deep breath and then exhale while using your abdominal muscles to lift your upper torso, until your shoulder blades are up off the floor. Hold for a moment at the top of the movement, and then in a slow and controlled manner lower yourself back to the floor.

Crunch Variations

Reverse Crunches

Lie on an exercise mat with your arms palm down at your sides. Your feet should be off the ground with your knees bent at 90 degrees. Slowly, flex your abs, press your back into the floor and lift your hips 2 to 4 inches off the floor. Hold at the top of this movement for several seconds and then very slowly return to your starting position. Repeat for the desired number of repetitions.

Reverse Crunch with a Leg Lift

Lie on an exercise mat with you kettlebell a few inches above your head. Extend your arms and hold the kettlebell. Bend your knees to 90 degrees. Slowly flex your abs and press your back into the floor. Lift your hips about 2 to 4 inches off the floor. Hold att the top of the movement for a moment, continuing to hold the kettlebell. Then slowly lower your legs, aiming to have them parallel to the floor and just 1 to 2 inches off the floor. Slowly bring your knees back to 90 degrees and repeat for the desired number of repetitions.

Reverse Crunch, Leg Lift and a V

Lie on an exercise mat with you kettlebell a few inches above your head. Extend your arms and hold the kettlebell. Bend your knees to 90 degrees. Slowly flex your abs and press your back into the floor. Lift your hips about 2 to 4 inches off the floor. Hold att the top of the movement for a moment, continuing to hold the kettlebell. Then slowly lower your legs, aiming to have them parallel to the floor and just 1 to 2 inches off the floor.  When you reach the lowest point of the position, keeping your back pressed into the floor, open your legs into a v, as wide as you can.  Hold for a few seconds.  Then, close your legs, so they are again parallel to the floor and just 1 to 2 inches off the floor.  Slowly bring your knees back to 90 degrees and repeat for the desired number of repetitions.

Crunches with a Press

Lie on your back on an exercise mat with your feet firmly planted on the floor, holding the kettlebell by bell close to your chest. Take a deep breath and exhale, while using your abdominal muscles to lift your upper torso, until your shoulder blades are off the floor. At the top of this movement, press the kettlebell until your arms are straightened. Return the kettlebell to your chest and slowly return to your starting position. Repeat.

Plank

Lie face down on your exercise mat.  Rest on your forearms with your palms flat on the ground.  Keep back flat and your bum down.

Push up off the floor, so that your body is parallel to the floor and you are up on your toes.  Rest on your elbows.  Focus on continuing to breathe and keeping your abs braced.  Hold for the suggested time.

Plank Variations

Side Plank

Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Focus your energy on hold your abdominal muscles tight. Hold this position for the recommended amount of time. Switch sides.

Side Plank Holding Kettlebell

Lie on a mat on your right side. Hold a kettlebell in your left hand, so the handle is on the inside of your palm and the ball of the bell is resting lightly on your forearm.  Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Extend your left arm so it is perpendicular with the floor and your knuckles face the ceiling. Focus your energy on hold your abdominal muscles tight. Hold this position for the recommended amount of time. Switch sides.

Elbow to Hand Plank

A plank from your hands is the starting position. Drop your left elbow to floor, followed by your right elbow so that you are holding a plank position on both of your elbows.  Then push back up into plank by first planting your left hand and then your right hand.  This is one repetition.

Alternating Supermans

Lie on your stomach in the prone position, with your forehead on the floor and your arms straight out in front of you.  Exhale, and simultaneously lift you left arm and your right leg off the floor a few inches.  Hold for a beat and then lower your arm and leg back to the floor.  Repeat with the right arm and left leg.  Repeat for the desired amount of time or number of repetitions.

Towel Jumps

Roll a small hand towel and place in vertically on the floor in front of you.  Start in a squat position, feet approximately hip-width apart, up on your toes.  Jump, using your arms to create momentum continuously back and forth over the towel. Stay up on your toes the entire time.

Surrenders

Raise your arms overhead, palms forward with fingers stretched out.  Drop your left kneel into a kneeling position.  Then drop your right knee into a kneeling position.  Keep your arms overhead the entire time.  Step back up to standing position with your left leg and then your right.  For the next repetition begin with the opposite leg.

Surrender Variations

Alternating Weighted Surrenders

Holding a kettlebell in your hands (the bottom faces upwards and your palms are on each side of the bell) raise your arms so the kettlebell is directly overhead and your arms are straight.    Keeping your arms raised overhead, holding the kettlebell, drop your left kneel into a kneeling position.  Then drop your right knee into a kneeling position.  Keep your arms overhead the entire time.  Step back up to standing position with your left leg and then your right.  For the next repetition begin with the opposite leg.

Mountain Climbers

Beginning in a plank position, with your feet hip-width apart.  Bend your knee and jump up, bringing your right knee up toward the right side of your torso and leaving your left leg straight out behind you.  Immediately jump your right leg back to starting position and simultaneously jump up, moving your left knee toward the left side of your torso. Repeat for the desired time in a continuous fashion.

Mountain Climber Variations

Slow Mountain Climber

Place your kettlebell on the floor, turned so that the handle is vertical.

Start in plank position with a straight neutral spine, resting on your toes with your hands palms down, pressing onto both sides of the kettlebell.

Bend your right knee and drive it toward your right elbow, with the goal of touching your right knee to your right elbow. Straighten your right leg, returning to your starting position. Then, perform the same movement on the opposite side. Bend your left knee and drive it toward your left elbow, with the goal of touching your left knee to your left elbow. Straighten your left leg, returning to your starting position. Once you have performed this movement once on both sides, this is considered one repetition. Repeat for the required number of repetitions.

NOTE: If the exercise is too challenging with your hands place on top of the kettlebell, place your hands on the floor and start in plank position with fingers pointed forward. Then, progress toward performing the movement with your hands on top of the kettlebell.

 

Y-Squats

Stand with your legs a comfortable distance apart.  Extend your arms overhead, palms facing forward as if in a y shape (you can hold a towel if desired).  bend at your knees, squatting down until your thighs are parallel to the ground.  keep your arms extended overhead or holding the towel overhead the entire time.  Press up from your heels to return to starting position.  Repeat for the desired number of repetitions.  Focus on keeping your weight in your heels and letting your thighs do the work.

Stationary Crabs

This exercise you should begin in a supine position (back to the ground, facing forward).  You begin sitting on the floor with your hands and feet planted.  Your hands are planted directly behind your feet, with your fingers facing inward toward your ankles.  Feet are positioned below your knees.  Your knees are bent and your arms very slightly bent.  Push yourself up to a crab or bridge position.  Slowly lower yourself back to the starting position.  This is one repetition.  As soon as your bottom touches the floor, immediately begin the next repetition.  Repeat for the desired number of repetitions.

Side Lunges

Begin with your feet together, your back straight and your arms at your sides.  Step sideways, approximately 2 to 3 feet into a lunge.  Keep the leg that is not stepping out as straight as possible.  Bend the knee that is stepping and sit back on your hips, weight in your heels until your knee is bent approximately 90 degrees.  Press back up off your stepping leg and return to the starting position.  Complete the desired number of repetitions and then repeat the exercise on your other leg.

Triceps Dips

For this exercise, all you need is a sturdy chair, bench, or coffee table.

Set yourself up so your back is facing the chair.  Hold on to the front of the chair with your hands.  Your arms should be behind your back, knuckles facing forward and your fingers pointing toward your feet.  Your legs should be extended with your heels digging into the floor.  Or your heels planted for a slightly easier version.  The work comes from your arms, not your legs.  Slowly bend your elbows, lowering your body until your hips are within a few inches of the floor.  Your back/hips should remain close to the chair.  Once you reach the bottom of the lowered position, push yourself slowly back to your starting position by straightening your arms.