Circuit 3: Core Strength
Needed: Pull up bar, empty barbell, and four 5 pound plates.
A1) Plate-Transfer Plank, 3 rotations. Remember: All the plates to one side and back equals 1 rep. Perform 3 reps. Don't let the body twist out of position.
A2) Hanging Leg Raises, 10 reps. Remember to lift the legs slowly, and allow the back to round. This will keep the abdominals engaged, and the hip flexors at bay.
A3) Standing Russian Twist, 20 twists (10 per side)
Perform 3 rounds, with 15 seconds rest between exercises, and 1 minute between rounds.