Posts Tagged ‘exercises’
Alternating Lateral One Leg Hops (10:10) – Jump on one foot from one side of a rope, stick or imaginary line on the ground to the other. Go back and forth over it 10 times with one foot, then switch feet and jump 10 times over line with the other foot. Continue alternating feet after each 10 jumps. Each 10 jumps is one rep. || Read more
Superman Push up – Get into push up position and do a push up, then extend one arm straight out in front of you fingers reaching to wall you are facing while at the same time lifting and extending opposite side leg out straight behind. Hold this position for a second or two and then release coming back into start position. Do another push up and this time extend your other arm and it’s opposite side leg, so that arm and leg are both held out in a straight line, hold and release. Continue alternating doing push ups and holding plank on one arm and leg, switching sides for each rep. || Read more
Dumbbell Squat to Overhead Swing – Start at standing position with legs shoulder width apart and hold a dumbbell in both hands in front of you. Squat down bringing dumbbell down to ground and when you come back up swing dumbbell up to overhead and then back to start position. Continue doing squats and overhead swings with dumbbell in this position. || Read more
One Leg Clap Under Crunches – Lie on ground and crunch up torso while raising one leg and bring arms together in front and clap underneath raised leg and then return to star position. For the next rep lift the other leg and do the same crunching up and clapping under raised leg. Continue in this manner alternating legs being lifted for each rep. || Read more
3 Point Ab Choppers – Lying with back flat on ground, with knees bent and feet on ground and with arms outstretched behind head and hands held or close together, sit up and bring hands high in a circular motion overhead and down to the right side to ground, keeping arms outstretched throughout movement. Then reverse movement bringing torso back to ground and arms and hands back overhead. This is one rep. On the next rep bring hands between legs towards ground and for the third rep bring down hands to the left side, continue alternating bringing hands down to these 3 points. || Read more
Wall March – Hold plank position with your feet up on a wall, feet can be elevated more, use arms and core to stabilize, then bring knee of one leg in towards chest and back to wall, then do the same with other leg and continue alternating legs. || Read more
123 Push ups – Jump one leg up towards the same side hand, then simultaneously jump that leg back and your other leg up by other hand, jump a 3rd time bringing leg that is up back and back leg up and then do a push up with one leg bent and foot on ground near hand. This is one rep. Repeat jumping 3 times in a similar manner and this time ending with the opposite leg up towards hand and do a push up. Continue doing these push ups so that every push up is done with the opposite foot up higher on the ground.
