manner, keeping your abs engaged. Go back down slowly.
Battle ropes or wave
4 sets of 30 seconds
Stand with your feet shoulder-width apart. Grasp the ends of the ropes, bend your knees slightly and start making waves with your arms. Keep the pace fast and consistent.
Russian twist
4 sets of 15 repetitions
Sit on the floor with
your knees bent and your feet flat. Tilt your upper body slightly back and lift your feet off the floor if possible. Hold a weight or medicine ball and turn your upper body from left to right.
Box jumps
4 sets
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