Sit-ups are a basic ab exercise that can be performed anywhere. Sit-ups strengthen the hip flexors, obliques and abdominals. To add resistance to your sit-ups you can use a medicine ball, dumbbell, resistance band, stability ball, or raise the sit-up board.
The sitting side bend increases mobility in the trunk and lats. This stretch targets the opposite side you bend with. For example, if you bend to the left side you stretch your right side.
The spider crawl strengthens the shoulders, chest, arm, torso, thighs, and calves. This is a great calorie burning exercise that can be performed at home or in the gym. This is a fun, effective exercise to add to your workout. Challenge your friends to a spider crawl race off.
The spinal rotation stretch relaxes the hips and the rotator muscles of the lower and midback and stretches the ligaments that support the disks. The spinal rotation stretch improves circulation and helps muscles recover faster by pumping fresh blood into the lower body. Spinal rotation can be included in everyday stretching or after a lower body workout in which the spine was loaded.
The Squat Thrust is a whole body exercise that taxes the shoulders, arms, and core muscles. This is a great exercise to improve the anaerobic system. Try performing as many reps as possible in a set duration (e.g., 30 seconds). Team up with a training partner for extra motivation.
Seated trunk rotations increase mobility of the torso. Trunk rotations can be performed at your desk or in your home office. The increased mobility will facilitate better circulation and relax tired muscles.
The push up test is a way to test chest, shoulder, arm and core strength. To start, balance on your hands and knees with your body straight. The goal is to do as many as you can in one minute. Tests like this are a good way to see how fit you are now. When you do it again in the future it will show you how much progress you have made.
Doing push ups with your feet elevated is more challenging than regular push ups. To perform this you simply put your feet on a step, bench or chair. This engages your deltoids more. As your prop gets taller, the exercise gets more challenging. Eventually you may be able to work up to a handstand push up.
The push up with your hands elevated is a beginner version of the push up. As you get stronger you can move your hands down, closer to the ground. The goal is to eventually do regular push ups on the ground. This is a good exercise for beginners or people that have a hard time getting down to the ground.
The push up is a great upper body and core exercise. It does not require any equipment and it can be done anywhere. The push up is a favorite of many military exercise program. Even if you aren’t in the military the push up is a great exercise for over all fitness and conditioning.
The push up on knees is another way to make the push up a little bit easier for those who aren’t strong enough to do a regular push up. When doing this exercise it is important to keep your body straight and you stomach tight. When the push ups on your knees gets too easy you can advance to regular push ups.
The Renegade Row is a combination of two exercises: the push up and the row. It works both the pushing and pulling muscles simultaneously while also challenging the core musculature. The Renegade Row is a great exercise for bringing balance to the upper body.
The reverse lunge is a great way to shape and strengthen you legs. It is also a great way to change up your routine. The reverse lunge works the muscles in your legs in a different way than the regular lunge. It is a good way to maintain muscular balance. There is no equipment necessary so this exercise can be done anywhere.
The rock and roll is a fun way to strengthen the abs and improve coordination. The rock and roll is a basic bodyweight exercise that can be performed anywhere. This exercise transfers well to life and sport.
If you really want to get crazy with your training try, the rock and roll to hand stand with push-up. This exercise is a functional, full-body strength and conditioning workout. The wall support helps you master the hand stand without the fear of hurting yourself. The rock and roll hand stand with push-up is a bodyweight exercise that many gymnasts and martial artists use for both strength and coordination. This exercise burns the max number of calories in the least amount of time.
Rock and Roll to Stand increases strength and agility. This is a functional exercise that can be performed in your workout to add variety or to improve sport-specific strength. The rock and roll to stand is fun and challenging. Try to stand up on your feet faster each workout.
The rocker board high side reach is good for developing core strength and balance. If you don’t have a partner to throw the ball to you, you can throw the ball to yourself by bouncing it off a wall. The real key to this exercise is not to fall off of the rocker board. This exercise is good for basketball, football and other exercises that involve catching a ball and maintaining your balance.
The leg-tucked dumbbell crunch strengthens the abdominals and obliques. The dumbbell makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals – choose a lighter dumbbell for muscular endurance or a heavier one for muscular strength. The leg-tucked position decreases the hip flexor involvement.
