Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet hip-width apart, knees slightly bent, core engaged. Imagine your body as a coiled spring. Twist to the right, reaching your left hand towards your right ankle (or shin). Drive upward through your legs and glutes, exhaling as you return to standing. Immediately twist to the left, repeating on the opposite side. One rep is both sides. Coordinate breath: inhale on the twist, exhale on the drive. Aim for 30-45 seconds or 3 sets of 20 reps (10 each side).
Visualize a spring-like motion: coil down, release upward. Drive powerfully through your legs and glutes to maximize cardio benefit. Sync breath with movement: inhale twisting, exhale rising. Focus on tapping your opposite ankle (or shin) to maintain rhythm and intensity. Engage your core and control the movement throughout.
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