Archive for the ‘Exercises’ Category
Double Curtsy Burpee – Stand, squat down, hands on floor and jump back to plank, do a push up and jump legs in, as you come up do a squat and then bring one leg behind other and do a curtsy lunge, hands are together in front of the body, leg comes back to shoulder width position, squat again and then do a curtsy lunge on the other side. This is one rep. || Read more
360 Degree Burpees – Standing with feet hip width apart, squat down and place hands on the ground in front of you, jump legs back into plank position, do a push up and then roll 360 degrees to the side. From here come to push up position again and jump your legs back in and then jump up. For the next rep you do the same movements but roll back 360 degrees in the opposite direction so you end up in your starting position. Continue in this manner for set number of reps or doing as many reps as you can for time. || Read more
Ugi Plank Tap Downs – Get in high plank position with feet on Ugi, take one foot off Ugi and touch floor beside it with foot, then put foot back up an Ugi and take the other foot off and touch floor beside Ugi on the other side and bring back up so both feet are again on Ugi. Repeat these movements alternating sides of touching the floor with foot while holding plank position. You will need to use your core stabilizing muscles to keep balance while doing this exercise.
Plank Knee Tucks and Reptiles – Get into high plank (push up) position and do 2 knee tucks, first do one with the right knee and then the left, next do 2 reptile knee tucks, first bringing right leg out to side bending knee and bringing it to towards the same side elbow and then back and then doing a reptile knee tuck in the same manner with your left leg. This is one rep. Continue doing as many reps of the 2 knee tucks and 2 reptiles as you can for time. || Read more
Sandbag Pull with Knee Tucks and Reptiles – Place sandbag on ground and then get into high plank (push up position) just to the right side of sandbag so that sandbag is at chest level on ground below you just to your left. Do 2 knee tucks, first right knee to left elbow and then left knee to right elbow, then do 2 reptiles alternating right knee coming out at side to same side elbow and then left knee coming out and towards left elbow, after these then lift right hand and pull sandbag over to the right side of you, and then hand goes back to ground. Do 2 knee tucks and 2 reptiles as before and then lift your left hand and pull sandbag back to the left side of you where it started. Continue alternating doing knee tucks/reptiles and then pulling sandbag on ground to opposite side for set reps or time. Each time you pull the sandbag over counts as one rep. || Read more
Sandbag Clean and Press and Squat and Press – Standing straight with sandbag on floor just in front of you, bend over and pick it up by the 2 side by side handles going lengthwise, bring it up to hip level straightening your body and flip it so its up on top of your hands and press up to ceiling, bring it down squatting and then come up to standing pressing it high overhead again. Bring it down to ground returning it to start position. || Read more
Diagonal Sandbag Clean and Press with 3 Lateral Hops – Standing straight with sandbag on floor at your side, beside your left foot, bend over and pick up by the 2 side by side handles going lengthwise, twist body so sandbag is in front of you and flip it so it’s up on top of your hands and then turn to the right side as you straighten arms and press sandbag up towards the ceiling. Reverse these movements bringing sandbag back to its start position. Then hop with both feet together over sandbag to the other side, jump back to start and again over it so you end up on the other side of your sandbag. This is one rep. The sandbag is now beside your right foot, so for the next rep reverse movements and do a diagonal clean and press to the left side. Then hop over sandbag 3 times coming back to your start position. Continue doing these movements alternating sides for each rep and getting in as many reps as you can for time. || Read more
