Posts Tagged ‘exercises’
Dumbbell Row Pushups – (aka Renegade Rows) Get into high plank position with hands holding onto dumbbells on the floor, then lower your upper torso down to the ground and do a push up, next do a row on one side, using mainly your lats to lift up dumbbell close to upper torso and then bring it back down to ground. This is one rep. On the next rep do a row on the opposite side and continue alternating sides for each rep. || Read more
Dynamic Squat with One arm Dumbbell Press, alt arms – Start at standing position with legs hip width apart and hold a dumbbell with both hands vertically in front of you at navel area. Then jump legs out and squat down simultaneously touching ground with dumbbell while in squat. Next jump feet back in and come up to standing bringing dumbbell back to start position at navel area, bring dumbbell in one hand to shoulder level, bending elbow and holding dumbbell horizontally close to shoulder, then raise it up straight towards ceiling and back down to shoulder. Then bring it back in to center start position again holding it with both hands at navel. This is one rep. Repeat on the other side and continue alternating sides for each rep.
Medicine Ball Circle Plank – Start in high plank (push up) position, supporting yourself with left arm, place your right hand on medicine ball and roll ball around in a huge circle formation always keeping it within reach. Make 3 circles and then roll it towards left hand and switch, this time supporting with right arm and using left hand to roll medicine ball around in circles. Each circle is one rep.
Side Lunge Jumps – from standing place left leg out to side keeping it straight and bend right knee going down into a side lunge, touch ground with left fingers. From this position jump and switch doing a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Continue jumping and each time doing a side lunge on the opposite side. Each lunge and touch down is one rep. || Read more
Sandbag Duck Unders – Place sandbag on upper back by holding onto its handles over your shoulders. From standing position take a big step to the side while simultaneously bending torso and bringing upper body down low as if ducking under something. Place your weight on the foot taking the big step to side and bring your other foot in so that you are standing a wide step away from where you started and when your foot comes in bring your body back up to standing. This is one rep. On the following rep take a big step and duck back to your original start position and then continue ducking low and stepping from side to side. || Read more
Twist Knee Tucks – Starting in high plank position, bring one knee in to opposite elbow and twist body bringing hip on side of tucked knee down towards ground and return, repeat with other knee twisting body to other side with the knee tuck and continue these movements alternating sides for each rep. || Read more
Russian Twist with Medicine ball – Sitting on mat with legs extended and knees slightly bent and holding medicine ball close to one hip, raise legs up off ground and hold them a few inches off ground throughout movements. Twist torso to opposite side bringing medicine ball to opposite hip near ground. Continue twisting torso and bringing medicine ball down to alternating sides. Each touch down with medicine ball is one rep. || Read more
