1. DIP/LEG RAISE COMBO
Sets: 3 Reps: 12 Rest: 0 sec.
Suspend yourself over the parallel bars at a dip station. Bend your knees slightly and raise your legs in front of you until they’re parallel to the floor.
2. AB-WHEEL ROLLOUT
Sets: 3 Reps: As many as possible Rest: 0 sec
Kneel on the floor and hold an ab wheel beneath your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to start. Do as many reps as you can with perfect form and end the set when you think you might break form.
3. SITUP W/ MEDICINE BALL THROW
Sets: 3 Reps: 10 Rest: 0 sec.
Hold a medicine ball with both hands and lie back on the floor with your knees bent and feet flat. Perform a situp and then throw the ball into a wall in front of you (or have a partner catch it and then throw it back to you). Catch the ball on the rebound and begin the next rep.
4. MEDICINE-BALL RUSSIAN TWIST
Sets: 3 Reps: 10 (each side) Rest: 60 sec.
Sit on the floor in the top position of a situp and, holding a medicine ball with both hands, extend your arms in front of you. Explosively twist your body to one side and then twist back. Alternate sides.
Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.