Why it’s on the list: A triple whammy for your core, arms, and back, the wood chop is a full-body movement. Use a dumbbell or medicine ball here — 10 pounds is a good place to start.
Muscles worked: Wood chops are an excellent workout to strengthen your core muscles, such as your obliques and transversus abdominis. They also target your shoulders, upper back, and arms.
Directions:
- Grab a dumbbell or medicine ball with both hands. Hold it overhead with arms straight.
- Rotate your hips to the left and bring the dumbbell or ball down to the outside of your left knee in a sweeping movement.
- On the ascent, twist your trunk back toward the right and, keeping your arms straight, bring the dumbbell or ball back up above the right side of your head in an explosive but controlled movement. This movement should mimic a chopping motion, hence the name.
- Complete 1–3 sets of 8–12 reps on each side.
