Fitness on the Fly provides readers/viewers with fast, training specific videos on a variety of topics including workout routines, exercises to know and cutting edge training techniques.

This week, Joe Dowdell, founder and CEO of Peak Performance lays out the protocol for developing a strong and powerful core and mid-section.


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Routine Write-Up

* Hanging Knee Raises

> 3 sets of 10-12 reps with 30 seconds rest in between

* Core Press with Bands

> 3 sets of as many reps as possible in 30 seconds. Rest 30 seconds in between.

* Sit-Up Med Ball Toss

> 3 sets of 10-12 reps with 30 seconds rest in between

Video Model/Athlete: Gabe Reyes

More Fitness on the Fly Workouts

[see: Fitness on the Fly: The 7-Move Ultimate Arm Circuit]

[see: Fitness on the Fly: The 4-Move Lower Body Metabolic Circuit]

Meet Our Expert: Joe Dowdell, CSCS

Joe Dowdell, CSCS, is a personal trainer and strength coach to some of the world’s top athletes, actors, models, and CEOs. The founder and CEO of Manhattan’s Peak Performance gym, Dowdell is the author of Ultimate You and has contributed to the following books: Mario Lopez’s Knockout Fitness, Men’s & Women’s Health Big Book of Exercises, and 50 Cent’s soon to be released fitness book Formula 50.