Often forgotten in your training plans are, simple twists that utilize the abs, obliques, lats, and glutes. You can fix that by doing these exercises four times a week.


The Lateral Lunge to Overhead Press. Start by holding a dumbbell at your thighs, with shoulder blades squeezed and abs tight. Step to your left with your left foot, keeping your right leg straight. Push your butt back and bend your left knee. Lower until your left thigh is parallel to the floor and push your left heel to drive back to a standing position. Explosively stand and pull the dumbbells to shoulder height, then press the dumbbells overhead. This is one rep.


Plank row to side plank. This’ll blast your abs and save back muscle. Get into the plank position with the dumbbells on the ground, lower into a push-up. And as you press up row the right dumbbell toward your ribcage. Return to the start, do another push-up, then reverse to work the other side.  Let your hips rotate during the reach. Next week we’ll continue with more twist and shred exercises


On Behalf of KGNC Fitness Coach Rhonda Lahnert, Be well and stay healthy. I’m Chuck Williams for Eye On Wellness on KGNC