FULL BODY TAP
Lie faceup on floor with knees bent, feet flat on floor, and arms above head next to ears. Lift upper body to sitting position, tapping floor between feet. Slowly reverse position back to start; repeat.
Begin in full plank position, hands on floor below shoulders and legs extended behind you in a wide stance. Keeping abs tight and head in line with spine, tap right hand to left shoulder. Return hand to floor and repeat on opposite side.
MED BALL RUSSIAN TWIST
See Week 1; add medicine ball in hands. Bring ball to each side, rotating from torso; alternate sides.
JACK KNIFE 2
SIDE PLANK DIP
From side plank, dip bottom hip toward floor, then return to elevated position. Repeat for 30 seconds; switch sides.
ROTATIONAL MOUNTAIN CLIMBER
Begin in a full pushup position, hands below shoulders and legs extended behind you. Bring right knee toward left shoulder, keeping upper body as still as possible, then quickly return to start and repeat, this time bringing left knee toward right shoulder. Repeat for 45 to 60 seconds.
YOGA BOAT FLUTTER KICK
See Week 2, but this time flutter-kick legs up and down as you hold position for 30 to 60 seconds.
Lie on a flat bench with hips at edge of bench, legs extended off floor, and hands behind head. Lift head and shoulders off bench as you bring knees toward chest; lower and repeat for one minute.
MED BALL OBLIQUE TOSS
Kneel on floor a couple of feet from a wall, left knee bent 90 degrees in front of you and right knee on floor. Hold medicine ball with both hands in front of hips (A).
Rotate torso and bring ball to the right, then rotate back to the left, explosively throwing the ball as hard as you can against the wall (B). Let the ball drop to the floor, then pick it up and repeat.
Pick your three favorite moves.