1) Stand with your feet shoulder-width apart and your arms extended straight down by your sides.

2) Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.

3) Pause for a moment at the bottom, then slowly return to the starting position.

4) Repeat on the other side.

5) Continue alternating sides for the desired number of repetitions.

1) Lie flat on your back with your hands placed behind your head.

2) Lift your legs off the ground and bend your knees at a 90-degree angle.

3) Bring your right elbow towards your left knee while simultaneously straightening your right leg.

4) Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.

5) Continue alternating sides in a pedaling motion for the desired number of repetitions.

1) Lie flat on your back with your knees bent and feet flat on the ground.

2) Extend your arms straight out to the sides, parallel to the ground.

3) Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.

4) Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.

5) Continue alternating sides for the desired number of repetitions.

1) Sit on the cable machine with your back straight and feet flat on the ground.

2) Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.

3) Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.

4) Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.

5) Repeat for the desired number of repetitions.

1) Adjust the machine to your desired height and secure your knees on the pad.

2) Grasp the handles with your palms facing down and your arms fully extended.

3) Lower your body by bending your elbows until your upper arms are parallel to the floor.

4) Pause for a moment, then push yourself back up to the starting position.

5) Repeat for the desired number of repetitions.

1) Hang from a pull-up bar with your arms fully extended and your palms facing away from you.

2) Engage your core and lift your knees towards your chest, keeping your legs together.

3) Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.

4) Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

1) Hang from a pull-up bar with your arms fully extended and your palms facing away from you.

2) Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.

3) Pause for a moment at the top of the movement, squeezing your abs.

4) Slowly lower your legs back down to the starting position.

5) Repeat for the desired number of repetitions.

1) Lie flat on your back with your legs extended and your arms by your sides.

2) Place your hands under your glutes for support.

3) Engage your abs and lift your legs off the ground, keeping them straight.

4) While keeping your legs together, lower them to one side until they are a few inches above the ground.

5) Pause for a moment, then lift your legs back to the starting position.

6) Repeat the movement to the other side.

7) Continue alternating sides for the desired number of repetitions.

1) Lie flat on your back with your legs extended and your arms by your sides.

2) Place your hands under your glutes for support.

3) Engage your core and lift your legs off the ground, keeping them straight.

4) Raise your legs until they are perpendicular to the ground.

5) Lower your legs back down to the starting position.

6) Simultaneously, throw your legs down towards the ground, keeping them straight.

7) Raise your legs back up to the starting position.

8) Repeat for the desired number of repetitions.