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Exercise Ball Jackknives

Exercise Ball Jackknives

Place your feet and shins firmly on top of a Swiss ball.
Fully extend outwards onto your forearms into full push up position to form a bridge.
With your abs tightened, slowly draw in your lower abs and roll the ball inwards towards your hips.
Bring the ball in until your quads are perpendicular to the floor, hold for .5 seconds, and return to starting position.
Repeat for 12-20 reps.

Posted in: Abs

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Hanging Knee Ups

Hanging Knee Ups

Using a dip machine, place your forearms firmly on the pads with your body straight.
Powerfully contract your lower abs and pull your thighs upward into your chest.
Squeeze the contraction, hold for 1 second, and slowly lower back to start.
Repeat for 12-2o reps.

Posted in: Abs

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Ab Pulse Ups

Ab Pulse Ups

Lie flat on your back on top of a flat bench or on the floor. If you’re on the floor place your hands under your butt; if you’re on a bench place your hands behind your head to produce a deep stretch.
Tighten your core, contract your lower abs, and raise your legs until they’re 100% vertical. Your body should form a 90º angle. That’s your starting position.
SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. This is a “pulse.” Don’t bend your legs.
Hold at the top for .5 seconds, slowly lower, and allow your butt to briefly touch the bench.
Immediately repeat the pulsing motion for a full set.
Once you’re able to do 15 reps, perform with a light dumbbell in between your feet. You’ll amp up the weight and shock your abs into new growth.

Posted in: Abs

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Barbell Split Squat

Barbell Split Squat

Hold a bar across your upper back with an overhand grip. Place just the instep of your back foot on a bench.
Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Complete the prescribed number of reps with your left leg forward, then do the same number with your right foot in front of your left.

Posted in: Lower Body

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Squat Jump

Squat Jump

Stand with feet slightly more than hip-width apart, hands behind head, and elbows out. Squat, pushing hips back and bending at knees; keep chest upright and knees behind toes (A). Push off floor and jump as high as possible (B), immediately lowering into next squat.

Posted in: Lower Body

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Speed Skater

Speed Skater

Stand with feet hip-width apart, arms by sides. Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back. Jump to left, switching legs and arms to complete 1 rep.

Posted in: Lower Body

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Tricep Kickbacks

Tricep Kickbacks

Hold a below average weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor.Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat for 10-16 reps.

Posted in: Upper Body Workout

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