Sets: 2  Reps: 8 each side  Target: whole body

Keep the dumb-bell overhead throughout. 

Sets: 2  Reps: 8 each side  Target: obliques, core

Keep your shoulders in line with your hips.

Sets: 2 Reps: 8 each side Target: abs, core, arms

Brace your core and then punch straight out. Complete eight reps before swapping sides. 

Sets: 2 Reps: 8 each side Target: obliques, core

Complete the reps on the right, then switch sides.
 

Sets: 2 Reps: 8 each side Target: lower abs, core

Lower your legs under control but don’t let them touch the floor until the end of each set. 

Sets: 2  Time: 10-30 seconds  Target: core

Don’t let your hips drop during this hold.