- Lay flat on your back with straight legs and hold the kettle bell above your chest at arms length.
- Draw your belly into the base of your spine to engage the muscles, then raise your head and shoulders off the floor with the kettlebell raised at arms length above your chest.
- Return to the starting position and repeat.
- Sit on the floor with your legs bent, knees together and feet raised slightly off the floor.
- Starting on one side and sitting up straight with your core muscles engaged, lift the kettlebell off the floor with both hands and bring it across your body to the other side, rotating your chest towards the floor as you do so.
- Tap the kettlebell lightly on the floor and bring the kettlebell back across your body to the starting position, rotating your chest towards the floor.
- Repeat, keeping the legs bent and feet raised throughout the exercise.
- Place the band at the highest anchor point you have available. Grab both ends of the band and fall into a kneeling position.
- Push your hips back flexing at the spine.
- Squeeze your abs and then extend at the hips and spine back to the starting position.
- Lay flat on the ground with your spine neutral. Extend you arms so your fists are pointed at the ceiling.
- Sit-up by flexing your abs. Continue to reach for the ceiling for the entire rep.
