Hit Like A Girl

lie on you side with your knees bent

support your weight on your forearm and

the elbow closest to the ground

keep your elbow directly under your

shoulder for maximum support

hips lifted off the ground

extend top leg keeping shoulders stacked,

hips stacked one on top of the other

extend the kick through the heel keeping your foot flexed during the extension

drop hips down as you pull in by bending your knee, and lift hips off the ground with kick extension

repeat 2 sets of 10 on each side

to add more difficulty: add an arm reach overhead with the extension and hip lift, pull the arm in towards your body as you pull your kick in

Sit on the floor with your knees bent and your heels on the floor. Lean back until you're halfway to the floor. Have your partner toss you a medicine ball. Maintain your position and toss the ball back as hard as you can. To increase the difficulty, bring the ball over your head before you toss it back.

If a partner isn't available, toss the ball straight up in the air yourself and catch it while maintaining the same torso position.

Or, Lie on your back with your knees bent. Hold a medicine ball behind your head and move to a sitting position. If the medicine ball is too heavy, sit up while holding the ball on your chest. If there is no medicine ball available, substitute a 5 or 10 pound plate.

The Crunch works your abdominal muscles (rectum abdomens)

Starting Position - Lying on your back with your feet a comfortable distance away form your , clasp your hands behind your head.

The Move - Bring your upper body up as far as you can. Use only your abdominal muscles, not your neck. Think of it as though you were pushing your navel into the floor.

Lower your body slowly back to starting position. The full move should take you about two counts to do if you are working at a medium pace.

HINT: On the concentric contraction of the crunch breathe out through your mouth and on the eccentric contraction of the exercise breathe in using your nostrils.