Obliques

 

Summary: Tighten up the belly and crush that muffin top with this workout. Combining static and dynamic strength workouts on the ground and standing allows us to work every angle of that pesky side and get you working towards that lean frame that you have always wanted.

Time: 21 Mins.

Intensity: 6/10

 

 

Front Ball Throw (10 Reps Each)

Stand with the arms slightly bent with both hands together at one hip. The torso twists in same direction as the hands. The eyes follow the hands the entire movement.

"Throw" hands forward, lining the arms up with the body. Return to resting position in controlled manner

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Big Circle (10 Reps Each)

Stand tall with the arms straight at sides. Rotate arms counterclockwise (out, up, out, down) and draw large imaginary circle with hands in front of body. 

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Standing Russian Twists (10 Reps Each)

Stand tall with the hands held in front. Rotate the torso as far as possible to the other side. Return to starting position in controlled manner.

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Lift and Twist (10 Reps Each)

Start in bent knee position with hands together at down foot. Eyes remain focus on hands. The arms are rigid the entire movement. Rotate the arms up and across.

Finish standing tall with hands high above head on opposite side. Return to beginning position in controlled manner. 

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REST: 30-60 Seconds

REPEAT

 
 

Side Plank Hold (30 Secs Each)

Positioned up sideways on the forearm and downside foot. Form a straight line from the head to feet. The top hand is extended to line up with down arm.

Hold the up position working to keep glutes squeezed and hips up.

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Side Plank Reach Under (10 Reps Each)

Positioned up sideways on the forearm and downside foot. Form a straight line from the head to feet. The top hand is extended to line up with down arm.

Reach the band hand under the body as if attempting to grab something behind the body. Follow the band hand with the eyes. Hold underneath for 1 count. Return to starting position in controlled manner.

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Side Plank Hip Dip (10 Reps Each)

Positioned up sideways on the forearm and downside foot. Form a straight line from the head to feet. The hand is extended to line up with down arm while holding the top handle.

Dip the bottom hip to make contact with floor. Hold for 1 count. Return to starting position in controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Standing Side Stretch (30 Secs Each)

Start by resting arms at the sides. Cross the feet. Holding the handle with active side hand, reach the active arm over the head. Allow the tension of the band to stretch the opposite side.

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REST: None

REPEAT