In a low plank, with your torso hovering above the floor, bring your right knee and elbow together and explode off the ground, switching your knee and elbow in the air. Extend back to straight and turn your body to the opposite side. In a forearm side plank, extend yout top arm out over your ear and pull your top arm to your top knee, in front of your torso. At your highest point, pull your knees toward your chest, curling your torso in. ![]() Holding on to the Chin-Up Bar, with your palms facing away from you, bring your chest to the bar. Step your foot back into a chair position, and repeat on the opposite side. With your feet and knees together in chair, extend one leg behind you in a lunge. ![]() Extend both elbows, lift your right hand toward the ceiling and open your body toward the right. In a plank postion, bend your elbows, lowering your chest toward the floor. All of the 16 exercises are described below. There are a total of 16 exercises in the Total Synergistics routine of P90X3.
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