Challenges hip flexors and abdominal muscles while working the upper back and shoulders.

You will need one medium to heavy weight in each hand, about 8-15 lbs.

Standing with one foot extended behind you, bend over at a 45 degree angle from your hips and your abs tucked in and back straight.

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Pull both weights up until your elbows are higher than your back, and then extend back down – at the same time as you pull in, bring your knee up to your stomach as if in a crunch, and extend it back as your arms come down.
  

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Repeat 10-15 reps on one side without pausing, do the other side, and then repeat one more full set.