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Week 1, Day 1

Exercise no. 1

Medicine Ball Plank

Start in a plank position with both hands placed on top of the medicine ball and your shoulders lined up over top of your wrists.
Maintain a flat back, a neutral spine while continuing to breathe at a steady tempo.
Your body should form a straight line from shoulders to ankles.
Engage your core by sucking your belly button into your spine.

45 sec x 3-5 rounds
Exercise no. 2

Medicine Ball Single Leg Toe Touch

Lie on a mat with legs out straight and arms stretched overhead holding a medicine ball. Lift one leg and both arms at the same time, reaching for toe with the ball. Slowly return arms and legs back down while tightening your abs to push your low back toward the floor. Repeat with the opposite leg to complete one rep.

20 reps x 3-5 sets
Exercise no. 3

Medicine Ball Russian Twist

Sit on the ground with your knees bent and your feet crossed and an inch or two off the ground.
Lean slightly back without rounding your spine. Place your arms out in front of you while holding the medicine ball.
Pull your naval to your spine and twist slowly to the left then to the right. The movement is not large and it comes from the torso rotating, not from your arms swinging. That completes one rep.

20 reps x 3-5 rounds
Exercise no. 4

Medicine Ball Double Crunch

Place a medicine ball between your knees and lie flat on your back, abs engaged, lower back on the floor, and legs lifted with knees bent and shins parallel to the floor. Bend your elbows and place your hands behind your head for light support.
Keeping abs engaged and knees bent, use your abs to pull your knees toward your chest as you lift your head, neck and shoulder blades.
Slowly return your legs to the starting position and release your upper body back down to complete one rep.

20 reps x 3-5 sets
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