Holding a kettle bell in both hands, lunge to one side reaching the kettle bell down. As you stand back up, raise the kettle bell into an upright row. Alternate sides.

Assume hands and feet plank position. Roll the medicine ball back and forth between your hands without moving out of the plank position.

Using a Smith Machine or a loaded free standing barbell, squat. Put all of your weight into your heels and sit back so that your knees do not extend beyond your toes at the bottom of your squat.

Turn your toes and knees out in a wide squat position. Holding a weight, lower down into a squat and perform an upright row as you raise up. The sumo squat focuses on the adductors.

Place a resistance band around your feet on an elevated surface. Maintaining the bridge position throughout, alternate drawing your knees into your chest.

Assume the hands and feet plank position. Drag a weight side to side between your hands. Maintain plank position throughout.

Holding a medicine ball come up into a full crunch reaching arms overhead, rotate your torso right and left then slowly lower back down to the starting position.

Place a stability ball under your shins in a plank position. Draw your knees into your chest and return.

Holding weights, elevate your feet off of the floor and lean back. Keeping your back straight, perform a bicep curl.

Lay on your back with knees bent and a stability ball on your hips. Crunch up rolling the ball towards your knees and slowly roll back down.

Place your knees on the floor and your forearms on a stability ball. Roll your self forward on the ball and return. Use your core as opposed to your upper body to do the work. Avoid arching your back.

Holding a weight, elevate your heels off of the floor and lean back. keeping your back straight, raise the weight overhead and pass it to your other hand and repeat.

Holding a kettlebell in one hand perform a swing exchanging it between hands when you come up from each swing. Make sure to hinge at the hips with a straight back as opposed to squatting down.

Assume the hands and feet plank position. Hold onto a medicine ball and place sliders or towels under your feet. Alternate sliding each knee into the ball. Maintain plank position throughout.

Kneeling alternate throwing a medicine ball to each side in a controlled manner.