1 Weighted plank
Rest on your elbows, legs straight, keeping your abs in tight and your back flat. Have someone position
a plate on your lower back, then hold for 60 seconds.
2 Medicine ball slam
Using a medicine ball that’s light enough to lift above your head, hold your core upright and throw the ball to the floor
as hard as you can.
3 Kneeling crunch
Kneel with one hand on the floor directly under your shoulder. Reach forward with the other arm at the same time as you move the opposite leg back at hip height. Complete
a rep set, then switch.
4 Transfer planks
Place a stack of fairly light weights on one side of your body. Resting on your elbows, legs straight, pull your abs in, keep your back straight and reach with the arm furthest away to lift and stack the plates on the opposite side. Repeat with the other arm.
5 Jump lunges
Starting from a lunge position, jump up and switch legs, lowering back into a lunge position. Repeat, continuing to switch.