This workout contains 7 exercises.
1 - One-legged bicep curl
Slight modification of standard bicep curl. Standing, slightly bend one leg so all your weight is on the other foot. Working your core to maintain balance, curl biceps. Halfway through your set, switch legs.
2 - Rope Cable Tricep Press Downs
Holding rope with elbows resting at armpit level. Lower hands along side of the body pressing palms into floor. Bring back up to armpit level and repeat.
3 - bench crunches
4 - Plank
The plank should be part of any ab routine!
Exercise Steps
 | The plank is quite an easy exercise to do. Basically, you go into a standard push up position and hold it for as long as you can. (Go until you collapse). Judge your performance based on time. |
5 - Bosu climb
Start position: with the bosu on the ground, flat side up, grip sides with hands and keep the rest of the body in a basic plank position.
Bring right knee to left elbow, then return to starting plank position. Switch sides.
6 - Ab Crunch
An all time classic!
Exercise Steps
 | Lie on your back with your knees bent and feet flat on the floor arms extended linear to body. |
 | Now, use your upper abs to raise your upper body towards your pelvis (ensure shoulders lift of the ground) Slowly lower until your upper body lightly touches the floor, repeat. |
7 - One-Leg-Extend Pushup
Similar to the regular pushup, but with one leg extending (and in line with your back) on the up-phase of the pushup. Switch legs after each pushup.