1. Lateral Raise With Rotation
Stand holding a pair of dumbbells at your sides. With your arms slightly bent at the elbows, raise the weights up until your arms are parallel to the floor. Rotate your torso as far as possible to one side. Rotate back to the centre, and lower your arms. Repeat on the opposite side.
That’s 1 rep. Do 6.
2. Pull-up With Leg Raise
Grab a pull-up bar with an overhand grip, hands slightly more than shoulder-width apart. Cross your ankles and bend your knees until your feet are behind you. Pull your chest to the bar. Using your abs and hip flexors, pull your knees up towards your chest. Lower yourself.
Do 4 to 6 reps.
3. Chest Press With Crunch
With your feet on the floor and your back on a Swiss ball, hold a pair of dumbbells at your shoulders. Press the weights up. Once your arms are straight, lift your shoulder blades off the ball, pushing the weights higher. Pause, then lower your shoulder blades and the weights.
Do 10 reps.
4. Lunging Crunch
With your back to a high pulley cable, hold the rope handle at your chest, so that the ends drape over your shoulders. Lunge forward. As your front foot hits the floor, do a standing crunch. Sink down until your back knee is just off the floor. Brace your abs as you stand up.
Do 10 reps with each leg.