Abdominals

Forearm Plank

Difficulty: Beginner

  1. Place forearms on the ground with your elbows bent at a 90° angle aligned beneath your shoulders, with your arms parallel at shoulder-width.
  2. Your feet should be together, with only your toes touching the floor.
  3. Lift your belly off the floor and form a straight line from your heels to the crown of your head and hold.

Barbell Situp

Difficulty: Intermediate

  1. Hold the bar with a slightly wider than shoulder width grip. Push the bar up toward the ceiling and maintain that elbow extension.
  2. Flex your abs and sit-up. Aim to get your torso vertical while maintaining the barbell overhead.

Hanging Knee Raises

Difficulty: Beginner

  1. Grab the bar and hang, your body still and your legs straight.
  2. Slowly draw your knees up to your chest
  3. Once you have raised your knees as high as possible, lower your legs and repeat. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.
  4. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

Barbell Roll Outs

Difficulty: Intermediate

  1. Hold the Barbell with both hands and kneel on the floor with your feet up
  2. Slowly roll the Barbell straight forward, stretching your body into a straight position.
  3. After a pause at the stretched position, start pulling yourself back to the starting position. This should be a slow and controlled movement.