Move 3: Knee Ups and Oblique Twist
How: Using the Perfect Ab Straps, or hanging from a pullup bar, position knees and feet together. Draw knees up slowly toward chest while rotating hips toward center of doorway. Squeeze abs at the top of the move. Repeat movement and rotate hips to other side.Muscles Targeted: core, forearms* (grip strength)
Reps: 5-7 per side
* If hanging from pullup bar
Move 4: "Skating" Pushup
How: Using the Perfect Pushup, start in a regular position and lower chest toward floor. During the "up" move, perform a leg lift/hip extension by raising one leg up and out the side at a 45° angle. Keep your hips level, facing the ground during the leg lift. Return foot to ground then perform another pushup, lifting the other leg.Muscles Targeted: chest, shoulders, core, glutes, hip abductors, hamstrings
Reps: 4 per leg
Modification: To make this move easier, use knee pushups or perform the pushups against a wall in a standing position
Move 5: Tricep Extension With Ab Roll
How: Using the Perfect Pullup in the down position, grasp the handles and lean body forward, extending arms overhead(keep elbows straight) so body forms a straight line from fingertips to feet. Bend arms while rotating handles so as to face palms in. Keeping elbows close to head, squeeze triceps to extend your arms. Engage core to keep hips and trunk straight as you draw yourself back to upright standing position.Muscles Targeted: triceps, core
Reps: 10-12