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Moves for a Killer Core


1. SIDE LUNGE WITH LATERAL RAISE
#Works: Shoulders, core, legs
Stand with feet mutually holding a 3- to 7-lb dumbbell in your right hand.Perform a side spring at to your left, bringing the dumbbell to the inside arch of your left foot.Then push laterally back to standing, and lift your left leg awaiting your knee is at 90°. #Simultaneously raise dumbbell out to #your right with a straight arm, lifting arm comparable to #floor. Perform 2 sets of 15 #repetition.






 2. BOSU SQUAT JUMP AND HOLD

Works: Core, legs
Stand on a Bosu ball, flat side-down, with feet about 8" apart. Squat down until your thighs are at least analogous to the floor and extend arms out in front. Hold for 10 seconds.Jump up, pressing your arms to your sides, then land in a squat position, arms to the fore, and hold. Repeat for 2 sets of 15 reps.
 3. SINGLE-LEG #SHOULDER PRESS WITH LEG EXTENSION

Works: Shoulders, core, quads
Stand on your left leg by means of a 10-lb dumbbell in each hand. Raise your arms to head height, and bend your elbows 90°. #Elevate your right leg in front, knee bent 90°.compress upward and simultaneously extend your right leg onward. Return to start, core engaged. Do 2 sets of 12 reps on each leg.

 4. BOSU SINGLE-ARM CHEST PRESS WITH LEG LIFT

Works: Chest, abs
Holding a dumbbell in your right hand, lie back on a Bosu ball#flat side-down, with your tailbone just short of the top#awaiting your torso is almost parallel to the floor. With your right knee bent 90°, straighten and raise your left leg off of the floor.Simultaneously perform a right-arm chest press, and lift your left leg 45° from the floor, crunching aloft at the top of the move to engage your abs. Return to start, down your right arm and left leg #parallel to the floor while keeping your nonmoving arm on the side of the Bosu. Do 2 sets of 15–20 reps.5. DOUBLE BOSU INCLINE PUSHUP
Works: Chest, shoulders, triceps, core




#With one Bosu on the floor, horizontal side-down, set another Bosu on top of it, round side-down. Assume an incline pushup position with #feet hip-width.Descend into a pushup beneath control, then return to start. Perform 2 sets of 12 pushups. #Advanced: carry out on one leg.

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