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2) Side plank with feet on FITBENCH: Position body perpendicular to FITBENCH. Place feet
stacked up on FITBENCH 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: Assume the pushup position with your body
perpendicular to the FITBENCH 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 leg raise: Lay on your back on top of the FITBENCH and position your body so
your legs are hanging off and your butt is on the edge of the FITBENCH top. Hold onto the
sides of the FITBENCH 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 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 – body in plank, then pushup.
2) Decline pushup: Place feet on FITBENCH - hands on the floor in plank position, pushup.
•
Increased difficulty: Try single leg decline pushup – same as decline pushup,
but raise one leg into the air, engage the core, and do pushups.
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