Start by standing upright with your feet shoulder-width apart. Hold a single weight plate overhead with both hands, keeping your arms extended straight above your head. Begin walking forward, taking slow and steady steps while maintaining a straight line. Your focus should be on maintaining balance and control of the weight plate overhead. As you walk, continue to keep your arms extended and the weight plate overhead. Try to maintain good posture and avoid leaning forward or backward, as this could result in losing control of the weight plate. Continue walking for a set distance or for a certain amount of time, keeping your focus on proper form and technique. When finished, return to the starting position and repeat as desired.

Plate Overhead Carry

Lie on your back, hands under your buttocks or on the ground for support. Lift legs off the ground, alternate crossing them in a scissor motion.

Scissor Kick

Place hands on Bosu, shoulder-width apart. Extend legs, keeping body straight. Hold the plank position, engaging core.

Bosu Ball Hand Plank

Grip bar, hang with arms extended, body straight. Engage core, lift knees towards chest. Lower legs back down, maintain controlled movement.

Bodyweight Hanging Knee Tuck

Lay on your back with your arms palms down on either side. Keep your legs together and as straight as possible. Slowly raise your legs to a 90° angle, pause at this position, or as high as you can reach your legs, and then slowly lower your legs back down. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

back & core

back & core

movements

kara short