These exercises include the drop lunge, the alternating plank, the alternating superman, and the weighted crunch. The better prepared you are before your go out, the more fun you’re going to have.

I shared these exercises with KUTV's Mary Nickles last month, so you can watch the news segment to see how each of these exercises are performed. 

The drop lunge or the curtsy lunge

1. Place your hands on your hips, and suck in your mid-section
2. Cross your right leg behind your left leg, drop down into a lunge, and then return to your starting position
3. Switch legs and repeat the same motion
4. Do 10 reps per side 

The alternating plank

1. Get into the plank position with your toes on the ground, your knees straight, and your forearms against the floor
2. Rotate onto your left arm and extend your right arm straight up in the air
3. Return to the plank position; rotate onto your right side extending your arm straight up in the air
4. Do 10 reps per side

The alternating superman

1. Lay flat on your stomach with your arms stretched out above your head
2. Lift your right arm and your left leg up at the same time, hold for two seconds, and lower your limbs back down to the ground
3. Lift your left arm and your right leg up at the same time, hold for two seconds, and lower your limbs back down to the ground
4. Do 10 reps per side 

The weighted crunch

1. You can use a dumb bell, a plate, or a medicine ball
2. Lay flat on your back with your knees bent and your feet flat on the ground
3. Lift and hold the plate up above your chest with you elbows straight
4. Raise your head and chest up off the ground and back again
5. Do 10 reps