Captain's Chair

Muscles worked: Abs

How to use: Step up onto the platforms with your back against the pad. Place your forearms onto the arm pads and grip the handles. Shift your weight into your arms then drive your knees toward your chest. Lower your legs back down toward the floor with control. Repeat. Pro-tip: To increase difficulty and to engage your quads, extend your legs and perform the same movement, keeping your ankles together.


Torso Rotation

Muscles worked: Obliques, Abs

How to use: Adjust the angle of the knee pads by lifting the lever and turning the pads into the desired position. This will also determine your starting position. Then adjust the height of the chest pads so that they are aligned between your chest and shoulders. Kneel on the pads and grip the handles, then twist your lower body. With control, return to the starting position. Repeat. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: to increase difficulty without jumping to the next weight, slow down the tempo of your reps.


Abdominal Crunch

Muscles Worked: Abs

How to use: Lie down on your back on the bench and anchor your feet between the handlebars. Grip the handles by your head with your hands then use your core to pull the handles toward your legs. Lie back down with control. Repeat. To adjust the difficulty, move the pin to the desired weight and/or lower the 5 pound addition. Pro-tip: for a better core burn, hold for a moment at the top of the crunch position.