(WVUE) - Tips from personal trainer and manager Emily Scalf, Anytime Fitness of River Garden
First Exercise: Bench Hop Over
Muscles Worked: Core Muscles, Leg Muscles
Step 1: Place your hands on the bench on the side of you.
Step 2: Using your core muscle to stabilize, squat down and jump up and over the bench.
Step 3: Once you land on the other side of the bench, repeat jumping to the other side.
Step 4: Perform 15-20 repetitions for 3 sets. Modified version perform 10-12 repetitions for 3 sets and step over the bench instead of hopping.
Second Exercise: Knee In and Outs
Muscles Worked: Core Muscles, Hip Flexers
Step 1: Sit on the end of the bench with your hands behind you for support.
Step 2: Lift feet off of the floor and lie back on the bench fully extending your body out.
Step 3: Pull your knees in and bring your chest up to hit your knees. Perform 15 repetitions.
For more advanced move straighten your legs and bring your hands in front.
Third Exercise: Rotating Bicep Curls
Muscles Worked: Biceps
Step 1: Stand with legs hip width apart. Grab two weights with palms facing your legs.
Step 2: Lift the weight in one hand toward your shoulder while rotating your thumb toward the front. Repeat same motion with the other arm.