Press your hand into the ground and pick up your hip off the ground.
Open your chest and maintain this position for the allotted amount of time.
Open your chest and maintain.
Plank
Press your elbow into the floor.
Pick your hips up off the ground and maintain this position for the allotted amount of time.
Make sure you don't let your chest fall forward or backward.
Kettlebell Windmill
Stand with feet slightly wider than shoulder width apart. Hold the kettlebell in one hand and extend your arm above your head.
Keeping your legs straight and the kettlebell above your head, lower the relaxed arm towards the ground, twisting your body towards the side of the raised arm.
Return to the starting potion, tilt your pelvis forward and repeat.
Dumbbell Russian Twist
Sit on the floor and flex your knees and hips to a 90 degree angle.
Your feet should be hovering off the ground. (If that's too hard start with heels on the floor)
