equipment

Dumbbell, Bodyweight

sets

3

reps

16-24 total

rest

45 sec

1. Sit on the floor with your knees bent and feet flat or lifted.
2. Lean your torso back to roughly 45 degrees.
3. Hold a dumbbell or plate at your chest with both hands.
4. Keep your back flat rather than rounded.
5. Brace your midsection and lift your chest.

1. Rotate your torso to one side, bringing the weight beside your hip.
2. Turn through your ribs and shoulders, not just your arms.
3. Pause briefly at the end of the rotation.
4. Rotate through the centre to the opposite side.
5. Continue alternating for the required repetitions.

Exhale as you rotate to each side, inhale as you pass through the centre.

• Keep your chest up and your back flat throughout.
• Rotate the torso rather than swinging the arms side to side.
• Keep the lean angle constant.
• Lift your feet to make it harder, keep them down to make it easier.
• Move at a controlled pace rather than racing.

• Rounding the back into a slumped seated position.
• Swinging the weight with the arms while the torso stays still.
• Sitting more upright as the set gets hard.
• Rushing repetitions so the rotation is barely there.
• Using a weight too heavy to keep the chest lifted.

From the weight beside one hip to beside the other, rotating through the trunk. Keep the torso lean fixed so the range comes from rotation.