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2) Side plank with feet on FITBENCH FLEX:
Position body perpendicular to FITBENCH
FLEX. Place feet stacked up on FITBENCH FLEX top with right forearm on the floor. Raise
your torso and hips up so your body is in a straight line and hold until hips start to go out of line
with the rest of your body. Lower down and change sides.
•
Increased difficulty:
Do the side plank, but instead of resting on elbow and
forearms, extend arm up so you are resting on your right palm and raise your left
arm to the sky. Your body should look like a “T”. Hold this position for 30
seconds, then lower and change sides.
3) Mountain climber on FITBENCH FLEX:
Assume the pushup position with your body
perpendicular to the FITBENCH FLEX and your hands on the top. Engage your core. Lift your
right foot off the floor and slowly raise your knee as close to your chest as possible. Return to
starting position and quickly do the same move with your left knee. Alternate back and forth – 1
rep counts for one right leg raise and one left leg raise.
4) FITBENCH FLEX leg raise:
Lay on your back on top of the FITBENCH FLEX and position
your body so your legs are hanging off and your butt is on the edge of the FITBENCH FLEX top.
Hold onto the sides of the FITBENCH FLEX and raise your straight legs up to above 45-
degrees. Pause, then return your legs back to parallel to the floor. Do this exercise several
times.
5) Russian twist:
Sit on top of the FITBENCH FLEX with your feet flat and your knees bent.
Hold your arms straight out in front of you with your palms together. Lean back so your torso is
at 45-degrees to the top. Engage your torso and rotate to the right as far as you can. Pause,
then rotate your torso as far to the left as you can. 1 rep counts for one twist to the right and
one twist to the left.
•
Increased difficulty:
Russian twist with a slam ball: This exercise can also be
done with a slam ball or a lighter weight. Instead of holding arms straight out in
front of you, hold the weight out and rotate from left to right in a controlled
fashion.
Chest Exercises
1) Incline pushup:
Place your hands on the FITBENCH FLEX – body in plank, then pushup.
2) Decline pushup:
Place feet on FITBENCH FLEX - hands on the floor in plank position,
pushup.
