Wood-chopsAnchor a resistance band near the floor and stand with left side facing it. Hold handle with both hands and, keeping your hips forward, sweep your arms up and across your body in a diagonal until arms are over the right side of your body. If you don't have a resistance band you can use a medicine ball, a light dumbbell or nothing at all. Don't swing--do the movement slowly.

For Intermediate: Do 2 sets of 8-12 reps.

For Advanced: Do 3 or more sets of 8-12 repetitions.

Always...

Warm up with 5-10 minutes of cardio
Do this workout in addition to weights and cardio exercise for best results.

Beginner

Ball Pikes
Lie facedown with ball under shins/ankles, body supported on hands (like a pushup). Beginners, bend the knees and roll the ball in towards the chest--try to keep your back straight and contract the abs. Roll out and repeat. Advanced, keep the legs straight, contract the abs and pull the ball in in a pike position until toes are on the ball.

Obliques
Sit with legs bent, back straight, arms extended straight out in front of you. Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches. Sit back up and repeat on other side.

Lying Torso Twists
Lie in the floor with knees pulled in over the chest. Place a ball between knees and stretch arms our to the sides like an airplane, palms facing up. Contract the abs and twist the hips to the right, bringing knees towards the floor (keep your shoulders flat on the floor). Don't touch the floor, but use the abs to bring knees back to start and go to the other side.

Side-Plank Hip Lift
Lie on your side balanced on forearm, feet and hips stacked on top of one another, other hand behind head. Holding the torso steady, slowly contract your abs and lift the hips off the floor (don't sink into shoulder). Lower and repeat.