- Place your feet on the rower seat and get in to a plank position.
- Pull your hips straight up toward the ceiling.
- Lower your hips until you're back in a plank position.
- Stand with feet slightly wider than shoulder width apart. Hold the kettlebell in your bottom hand and extend the other arm above your head.
- Keeping your legs straight and the kettlebell inside your thigh, lower the kettlebell towards the ground, twisting your body towards the side of the raised arm.
- Return to the starting position, tilt your pelvis forward and repeat.
- Put a hip thrust pad on the smith machine bar at neck height. Put both arms over the bar and pull your feet off the ground.
- Pull your knees to your chest and flex your abs.
- Lay flat on the ground. With your feet on the bar.
- Lift your hips off the ground.
