Side bridge with abduction (part Lift left leg 45 degrees and hold 5 seconds. Lower leg first, then hips and torso. Do 8 to 10 reps on each side. Tip If you can’t raise your leg without losing form, keep it down until you build strength.
Renegade row (part 2): Brace abs as you push right dumbbell into floor and pull left one up until your elbow passes your torso. Hold 2 seconds, then lower dumbbell and repeat with right arm. Continue alternating sides until you’ve completed 6 reps with each arm. Tip Don’t rotate hips or arch your back when you pull
Side bridge with abduction: Lie on your right side with left leg on top of right leg and right elbow in line with right shoulder. Keeping lower back aligned naturally (with the same slight arch you’d have if you were standing), lift hips and torso so you’re balancing on forearm and foot. Your body should form a straight diagonal line from head to toe.
Unilateral Romanian deadlift (part 2): Extend right leg behind you and lean forward from waist until your torso is parallel to the floor and your arms are hanging straight down. Your body should form a straight line from your head to the heel of your right foot. Pause, then drive left heel into floor for balance as you raise torso back to start. Do 6 to 8 reps per side.
Fitness ball pass-off (part When they’re as close to floor as possible without touching it, pause, then lift them up and grab ball. Lower upper body back to floor and repeat sequence. Do 6 to 10 reps. Tip Keep lower back glued to floor to prevent strain.
Tricep Push-up :: Works triceps, chest, and core Get in plank position with your hands shoulder-width apart (A). Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back (B). Push back u
Poster Workout: Full-Body Circuit With Weights (FitSugar)