What your favorite body part to work?

For the core I'm a male. Depending in how hard you want to work it.

I do my abs&core routine Mondays, Wednesday, and Friday,

I do the following-> 20 reps total

1. Leg lifts two sets of 10 one without my weighted vest and one with it on.-> basically it's this-> lay flat on your back put hands under butt area shoulders lifted off the ground and slowly lift both legs together off the ground breath throughout. Make sure legs don't go all the way up to it looks like they are over your head.

2. Scissor clapper-> sit down on the ground straight up. In a perfect a perfect stance where your back not bending forward. Take a deep breath in and slowly lift one leg and clap your hands under it and slowly lift the next leg clap under it each move counts as one. Breath throughout.

3. Crunch hands overhead.-> Lie on the floor with your back flat and knees bent around a 60-degree angle between the hamstrings and calves. Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position. Curl your upper body forward and bring your shoulders blades just off the floor. At all times keep your arms aligned with your head, neck and shoulders. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second. Slowly lower down to the starting position as you inhale.

4. Plank knee twist-> get in plank position and slowly bring one leg to the opposite end of the other.

5. Cross-body crunch-> Lie flat on your back and bend your knees about 60 degrees.
Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
Continue alternating in this manner until all prescribed repetitions are done.
Variation: You can also do all of your repetitions for one side and then switch to the other side.

6. Oblique crunches-> Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
Make sure your feet are elevated and resting on a flat surface.
Now lift the shoulder in which your hand is touching your head.
Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
After your knee touches your elbow, lower your body until you have reached the starting position.
Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.

7. Medicine ball crunch-> get a 8lbs medicine ball if you have a basketball soccer ball that will work as well-> sit up and lift legs together up in the air slowly bend and put the ball over your head with shoulders and arms on the ground than slowly lift up with your legs still and touch that ball to your toes.

8. Heel touch-> Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
Now go back slowly to the starting position as you inhale.
Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
Continue alternating sides in this manner until all prescribed repetitions are done.
Variations: None



Remember 20 reps on breath slowly in and out throughout the workout. Should last 15 to 20 minutes.

I also do squats dead lifts etc.

Not a specific body part...but my favorite lift is deadlifts, followed closely by squats.