Twists

What is a twist?

first modification

First Modification

Beginner Level

3 Sets of 5 Repetitions

Novice Level

3 Sets of 10 Repetitions

Advanced Level

3 Sets of 20 Repetitions

Let’s be sure to keep everything slow and controlled. It can be too easy to pump these out but if we truly engage the core during these twists then the obliques can really get good attention.
We can use a stick but don’t have to. It’s nice to have a place for our arms to be. We can also stand instead of sitting but while standing we must be careful with twisting our knees. These movements must be slow and controlled. We never want to be quick and jerky while engaging our muscles.
We’ll take a good inhale and twist to one side by squaring the shoulders as best we can to the left or right until we feel a good stretch while we exhale.
Pause for a moment and twist to the opposite side to complete one repetition. Once to the left and once to the right is one repetition.

Beginner Level

3 Holds of 15 Second Holds

Novice Level

3 Holds of 30 Second Holds

Advanced Level

3 Holds of 60 Second Holds

Second Modification

We can twist as far as we can if we’re doing so safely. Feel our stretch and hold it. There’s no need to overextend.
Make sure to rest 30 seconds between sets.
We’re to sit and bend one of our legs so we can twist toward the bent leg and place our opposite side elbow slightly above the knee joint, so we do not strain it. While doing this, we’ll need to simultaneously lean back slightly and plant our other hand behind us for balance.
Hold for our fitness level and switch sides completing each side for one repetition.

Third Modification

Beginner Level

3 Sets of 15 Second Hold

Novice Level

3 Sets of 30 Second Hold

Advanced Level

3 Sets of 60 Second Hold

We can twist as far as we can if we’re doing so safely. Feel our stretch and hold it. There’s no need to overextend.
Make sure to rest 30 seconds between sets.
We’re to sit and bend one of our legs so we can twist toward the bent leg and place our opposite side elbow slightly above the knee joint, so we do not strain it. While doing this, we’ll need to simultaneously lean back slightly and plant our other hand behind us for balance.
The foot of the bent leg we're twisting toward will cross over our opposite leg near the knee. The opposite leg bends comfortably under us.
Hold for our fitness level and switch sides completing each side for one repetition.

Fourth Modification

Beginner Level

3 Sets of 15 Second Holds

Novice Level

3 Sets of 30 Second Holds

Advanced Level

3 Sets of 60 Second Holds

Let's sit on the floor with our legs straight in front of us.
Place our right foot beside our left knee and cross it over so the foot is on the other side of the knee to our left.
Bend our left knee and place our left heel beside our butt.
Turn slowly towards our bent leg.
Put our left arm under our right knee from the outside of the leg.
Turn a bit more towards the right until we are able to grab our left hand with our right hand.
Hold our hands together while turning as far as we can safely.
Breathe normally and hold for our current training level.
Return to our starting position and do the exact same for the left side.