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  • Bodyweight Feet Down Russian Twist

    Sit with feet on floor, lean back slightly, and clasp hands at chest.
    Rotate torso to one side without lifting feet.
    Twist to opposite side, keeping core tight and movement controlled.

  • Bodyweight Feet Plank Jack

    Start in high plank, hands under shoulders, body straight.
    Jump feet out wide while bracing core and keeping hips level.
    Jump feet back together, maintaining plank alignment throughout.

  • Bodyweight Hand Plank Jack

    Start in high plank, hands under shoulders, body straight.
    Jump hands outward simultaneously while keeping feet planted and core tight.
    Jump hands back under shoulders, maintaining stable hips and spine.
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