A ALTERNATING PRISONER SQUAT WITH ROTATION
Stand with your feet shoulder-width apart and your hands behind your head (think of a prisoner about to be searched). Keeping your lower back in its natural arch, squat down as low as you can , then rise back up, rotating 90 degrees to one side and pivoting on the opposite side’s foot . Squat down again and come back up rotating to the opposite side . That’s one rep.
B REVERSE CRUNCH
Lie flat on the fl oor with your arms out to your sides, your palms up, and your hips and knees bent 90 degrees (your calves will be parallel to the floor) . Contract your abs, and curl your hips up off the fl oor . Lower your hips until your calves are again parallel tothe floor. That’s one rep.
C ALTERNATING STAGGERED PUSHUP
Get into pushup position, and place one hand a few inches forward on the fl oor and the other a few inches back, so that your hands are staggered . Lower your body until your chest is about an inch off the fl oor , and then push yourself back to the starting position. That’s one rep. Switch the position of your hands , and repeat.
D MOUNTAIN CLIMBER
Get into pushup position, and tuck one knee up under your chest as if you were about to break into a sprint . Now explosively drive that leg straight back while simultaneously tucking the opposite knee under your chest . Switch back and forth three times. That’s one rep. (You should count every time your knees switch and on the count of three call one rep.)