Weight plate

The squat & press is an intermediate exercise to develop total body strength.
The chopping side lunge is a variation of the side lunge, suitable for intermediate and advanced fitness levels. Swinging the medicine ball overhead while stepping out into a side lunge emphasizes the stretch on the adductor muscles of the hip.
The 3-spot chopping lunge is a variation of the 3-spot lunge, suitable for intermediate and advanced fitness levels. Swinging the ball up overhead while stepping out into a lunge emphasizes the stretch on hip flexors and adductors. The 3-spot chopping requires good balance and core stability.
The Russian twist strengthens the core and posterior chain (hamstrings, glutes and low back extensor muscles). Balancing on the ball while rotating the torso generates a strong contraction of the core muscles. This exercise is suitable for all fitness levels.