Travel Module Exercise Intermediate

Fitness

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INTERMEDIATE

Bicycle Crunches

Lay on floor facing up, clasp hands behind your head.
Bring feet off floor and knees toward your chest.
Lift chest off floor, twisting so that elbow touches opposite knee. Extend non-touching leg.

Caution

Side Plank with Twist

Lay on side with legs extended.
Lift body, supporting with forearm closest to floor.
Place top hand behind your head and twist towards the ground, touching elbow to floor.

Caution

Reverse Lunge

Stand upright, feet together.
Step backwards, dropping back knee to ground.
Keep front shin at 90 degrees to floor and body upright as you drop back.

Caution

Push-up Position Lateral Arm Extension

Assume plank position with arms extended.
Engage abs. Raise one arm laterally and hold.
Keep hips and shoulders square.

Caution

Push-ups

Hold body in plank position with hands shoulder-width apart, thumbs in alignment with nipples.
Lower chest to floor with arms at 45 degree angle to body.
Press up to full extension, keeping abs tight. Don’t let back sway.

Caution

Lateral Lunges

Stand with legs apart.
Lunge to one side, touching rib cage to thighs. Place hands behind your back.
Toes should be pointed out. Press up from lateral lunge position back to start, then repeat for opposite side.

Caution

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