Training as a runner comes with not just getting up and running but strengthening your body as well. Excluding strength training from your workout can mean weaker legs and less endurance when you go out running. Treat your body as a whole and strength train on the days that you are not running. If you plan on starting a running routine try these strength trading to help you get stronger.
1. Side Sit-Up
Lie on one side with both legs extended and raised slightly off the floor. The side of the upper torso in contact with the floor should lie relaxed on the floor. Place the hand of the bottom arm on the floor to the front so that the arm is perpendicular to the body. Place the hand of the top arm lightly on the back of the head. (Do not pull on the head or neck during the exercise.)
Slowly raise the torso, contracting the abdominal muscles on the top side of the trunk and raising the legs at the same time. Slowly lower the upper torso and the legs back to the starting position on the floor to complete one rep. Don't let the upper body fall to the floor in an uncontrolled manner. Complete 15 reps on one side and then 15 on the other.
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Wednesday, February 5, 2014
Tuesday, February 4, 2014
Tone Up With 5 Fast-Firming Moves
Working out to firm your body in a few easy steps and very few equipment can be beneficial to your body. Setting a schedule to get your body tone up can be archive with working out twice a week, use as little off equipments as weights, plyo or a box. The ideal day to start is on a Monday and your next day a Wednesdays, you will be more willing to get your workout in. Acquire about a 8 to 10 pounds of weights along with plyo box and set your workout area up. Practicing a three sets of 12 reps of each exercise on your two workout days to see the best results.
1. Hammie Hip Thrust: Rest upper back on side of a box or bench, feet on floor, knees bent. Holding one weight at waist, raise right foot off floor to start. Lift hips as high as you can. Slowly lower back to start; repeat on opposite side for one rep.
Works: Hamstrings, butt, thighs, hips: this will help you work on those areas and strengthen your lower body.
2. Dumbell Raise: Stand with feet hip-width apart, a weight in each hand; bend forward at waist, driving hips back. Draw weights to chest. Lower; repeat.
Works: Back, butt, legs: get great legs, back, and have your but looking its best.
3. Curl and Press: Stand with feet hip-width apart, a weight in each hand at sides, palms facing thighs. Curl weights to shoulders; press overhead. Return to start; repeat.
Works: Biceps, shoulders: get great shoulders to show off and have your biceps look great when they are out.
4. Weighted Half Squat: Stand with feet hip-width apart, a weight in each hand. Do a semisquat so thighs are at a 45-degree angle to floor; hold for three counts. Return to start; repeat.
Works: Legs, butt
5. Crisscross Reach: Lie faceup on floor, legs extended, arms at sides. Crunch up, raising left leg and reaching right hand toward toes. Return to start; repeat on opposite side for one rep.
Works: Abs, obliques
**to get the most out of this running exercise make sure to keep it but and not lap off for a week or two, take a little time to rest your muscles and eat the right foods.
1. Hammie Hip Thrust: Rest upper back on side of a box or bench, feet on floor, knees bent. Holding one weight at waist, raise right foot off floor to start. Lift hips as high as you can. Slowly lower back to start; repeat on opposite side for one rep.
Works: Hamstrings, butt, thighs, hips: this will help you work on those areas and strengthen your lower body.
2. Dumbell Raise: Stand with feet hip-width apart, a weight in each hand; bend forward at waist, driving hips back. Draw weights to chest. Lower; repeat.
Works: Back, butt, legs: get great legs, back, and have your but looking its best.
3. Curl and Press: Stand with feet hip-width apart, a weight in each hand at sides, palms facing thighs. Curl weights to shoulders; press overhead. Return to start; repeat.
Works: Biceps, shoulders: get great shoulders to show off and have your biceps look great when they are out.
4. Weighted Half Squat: Stand with feet hip-width apart, a weight in each hand. Do a semisquat so thighs are at a 45-degree angle to floor; hold for three counts. Return to start; repeat.
Works: Legs, butt
5. Crisscross Reach: Lie faceup on floor, legs extended, arms at sides. Crunch up, raising left leg and reaching right hand toward toes. Return to start; repeat on opposite side for one rep.
Works: Abs, obliques
**to get the most out of this running exercise make sure to keep it but and not lap off for a week or two, take a little time to rest your muscles and eat the right foods.
Thursday, January 30, 2014
Running for weight loss
Doing cardio exercise can be hard for most people because you burn a lot energy and that takes a tool on your body. Last year I wanted to get in shape so I had to lose my body fat, running was one of my top cardio to perform. For about 8 months I got up every morning at 6AM and went running for about an hour and a half. It made my weight lost goal more attainable in a shorter period of time I anticipated. I started running because in the beginning I was limited to what equipment's I had available to me. With not only that reason running has a variety of reason why its a great choice. The first and favorite reason for most would be that it requires no special equipment except one great pair of shoes. running does not have to be time you have the freedom to do it anytime and anywhere. It’s a high impact cardio, which helps with strong bones and connective tissues. It brings your heart rate up much faster than other exercises along with burning some serious calories. Adding hills, sprints, and interval training give you a stronger workout with awesome results.
running has help me lose more weight than I ever though possible in pass year. In the beginning it takes time to build the strength and stamina to run but it’s worth it. Start with a brisk walk and then build up to running so your body can get adjusted to the cardio. Running takes a little time and most can achieve a major change in their exercise by incorporating a 30 minute of running a day, just three days a week.
Wednesday, January 29, 2014
Invest in equipments you will use and that are efficient to your workout
When purchasing your workout equipment a matter of preference and your budget. Starting out you can go with something as simple a set of hand weight or if you want to get heavy with an in-one system. There is no right or wrong choice when it comes to the equipment you need, feel free to go with the equipment that best fit your needs. Starting out with limited space of your own you want to go with light equipment that are smaller, simpler to use and store. equipment like jump rope, mini trampoline, weights, yoga mats, ankle weights, and any other small equipment you may need. Starting a workout routine is great, that’s why you should set a time to keep you going and help your body achieve its goals. You should take your time and look at the result you have reach over a period of time to decide on larger and more expensive equipment.
Making large purchases to set up a personal gym can be costly for some plus you want it to be
My rule of thumb for the bigger equipment is choose what's fun for you, the one your going to look forward to working out on. Everyone has their own preferences and what makes them happy, usually the majority of us have different taste. When I get on my elliptical machine I love the workout it gives me, I really get into the exercise and give it my all because I’m having fun. Most stop exercising for many reason, but if you have something you’re doing that you really enjoy you will make time for it and never quit.
Monday, January 20, 2014
Whole Body Conditioning Workout For Women……’Look Your Best with the result of a great workout'
The best part of my day is when I am working out in the early morning. I am constantly looking for a better workout and ways to improve my health. I recently found this great article to get better results out of my workouts. Getting in shape require that you not only have a stable workout plan, but you maintain it everyday.
Workout Summary
The reason it is a 7-Day routine is because it is not intense as such, and familiarity of doing exercise on a daily basis is a good idea, even though Day 7 is a gentle session and can be considered as just a relaxing day but with some exercise scheduled in to it. The plan is flexible, in that if you should miss a day, just pass over it and continue the normal cycle as you have it planned; this is not a problem due to the fact that each weight session covers the entire body, so if you end up missing a session, you have no need to overly concern yourself or berate yourself.
It is recommended that you plan complete breaks of about a week in duration; plan these to coincide with celebrations, holidays and similar days, but try not to take more than 5 weeks per year in total. The way to remain fit is to adhere to a program and if too many rest weeks occur this can prove detrimental; but 5 are fine, which works out to taking a break every 8-10 weeks. You could cycle the routine for 8 weeks and then take the rest week, or you could cycle it for 12 weeks and then break for one week for a birthday and the a week or two later for another important date in your life; the choice is yours. This is also an integral part, since you have to be able to learn to make decisions early on because this will put you in control of your fitness and that way you will stick with the program.
Notes: Where it says 3 sets and 20 reps; all this means is do 20 reps, short pause, do another 20 reps, short pause, do the last 20 reps. If you are unable to complete the reps required, this is not a problem; there are several ways around this: choose a lighter weight; do as many as you can in that session and build up over time to get to the number of reps stated; take very brief pauses of 5 seconds and continue the reps until you have done as many as you can or reached the number required.
Lying triceps extensions, pullovers and other suitable exercises can be done with either one weight held between two hands or with one weight in each hand; this is a way in which to vary the weight load, in a slightly different manner.
You will need to use lighter weights for some muscle groups, not the same weight for all muscle groups; the stronger the muscle the higher the weight load a person should use.
*If bands are available for performing the leg abduction and adduction exercises, then these two exercises can be done whilst standing upright and attaching the band around a sturdy object such as a stair railing. Dumbbells can be balanced across the trainers that are being worn, although this does require some balancing skills when lowering and raising the leg, but lightweights should be started with; a 5kg weight is a challenge during leg adduction, so anything below that is not considered bad in any way. Ankle weights are preferable, but not necessary.
**These have been placed in for those wishing to do some seated calf raises, if they can find weights that will challenge the calf; however, doing standing calf raises in each of the 3 sessions is fine, and is how the routine was performed initially.
*Lying leg curl is done with a weight held between the feet; this is one set of 60 reps, because a low weight will not really tax the legs, however, done for 60 reps straight, you will feel it. Start low with the weight at 3kg, when it gets easy enough to do the 60 reps with no problems, move up to 4kg, and then to 5kg. If you cannot complete the 60 reps in one set, then pause a short time to get your breath and start from where you left off until you have completed as many as you feel you can, or have reached the goal of 60 reps.
**Chest dips can be done wherever you can find a suitable place, the corner of two kitchen units, for example. Half push-ups can be done until strength increases enough to complete full push-ups. With these 2 exercises, you may also omit one and just do 3 sets of 20 reps of the other one; so should you choose not to do chest dips, just do 3 sets of 20 reps of the push-ups.
There is no need for fancy stepping, this will get you injured, and a twisted ankle will halt your gains. So, the plan is:
(Always count the lead leg)
Follow the exact same plan of building up your endurance/fitness levels, if using a bike/exercise bike. This is the same process you will use for gaining strength where the weight sessions are concerned; do as much as you can and gradually build it up week by week.
One of the most important things to do is to keep a journal, in this way you can see the improvements yourself. Above all, remember to have fun! Once you feel that you have outgrown this plan, move onto another routine; you will know when that time is.
Workout Summary
Main Goal: Build Muscle
Workout Type: Full Body
Training Level: Beginner
Days Per Week: 7
Equipment Required:
Barbell, Bodyweight, Dumbbells, Exercise Ball, Machines
Target Gender: Male & Female
Workout Description
How it works:
This is a 7-day routine, for general fitness, which is suitable for any female that has never lifted a weight before; it is in fact the routine that I began with, having never lifted a weight. It is also very practical for those not wishing to go to a gym, because all the exercises can be performed at home, with a few pieces of equipment; all of the equipment will be based around your own level of strength.The plan:
- Day 1: Weight Routine A
- Day 2: Cardio 45 minutes
- Day 3: Weight Routine B
- Day 4: Cardio 45 minutes
- Day 5: Weight Routine C
- Day 6: Cardio 45 minutes
- Day 7: A 60 minute walk/cycle ride (at a good pace, based on your current fitness level)
The reason it is a 7-Day routine is because it is not intense as such, and familiarity of doing exercise on a daily basis is a good idea, even though Day 7 is a gentle session and can be considered as just a relaxing day but with some exercise scheduled in to it. The plan is flexible, in that if you should miss a day, just pass over it and continue the normal cycle as you have it planned; this is not a problem due to the fact that each weight session covers the entire body, so if you end up missing a session, you have no need to overly concern yourself or berate yourself.
It is recommended that you plan complete breaks of about a week in duration; plan these to coincide with celebrations, holidays and similar days, but try not to take more than 5 weeks per year in total. The way to remain fit is to adhere to a program and if too many rest weeks occur this can prove detrimental; but 5 are fine, which works out to taking a break every 8-10 weeks. You could cycle the routine for 8 weeks and then take the rest week, or you could cycle it for 12 weeks and then break for one week for a birthday and the a week or two later for another important date in your life; the choice is yours. This is also an integral part, since you have to be able to learn to make decisions early on because this will put you in control of your fitness and that way you will stick with the program.
Requirements:
- An adjustable set of dumbbells (or a set of 2.5kg/3kg/4kg/5kg weights; base the selection on your strength levels)
- An exercise step (optional*) [can also double up for use in dumbbell bench press etc]
- An exercise bike (optional*)
- A stability ball [use this for exercises that require a flat bench, dumbbell bench press etc]
Notes: Where it says 3 sets and 20 reps; all this means is do 20 reps, short pause, do another 20 reps, short pause, do the last 20 reps. If you are unable to complete the reps required, this is not a problem; there are several ways around this: choose a lighter weight; do as many as you can in that session and build up over time to get to the number of reps stated; take very brief pauses of 5 seconds and continue the reps until you have done as many as you can or reached the number required.
Lying triceps extensions, pullovers and other suitable exercises can be done with either one weight held between two hands or with one weight in each hand; this is a way in which to vary the weight load, in a slightly different manner.
You will need to use lighter weights for some muscle groups, not the same weight for all muscle groups; the stronger the muscle the higher the weight load a person should use.
| Workout A | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Dumbbell Squat | 3 | 20 |
| Dumbbell Bench Press | 3 | 20 |
| Dumbbell Pullover | 3 | 20 |
| Dumbbell Lateral Raise | 3 | 15 |
| Dumbbell Hammer Curl | 3 | 20 |
| Two Arm Dumbbell Overhead Tricep Extension | 3 | 20 |
| Standing Calf Raise | 2 | 30 |
| Reverse Hyperextension | 3 | 20 |
| Ab Crunches | 3 | 20 |
| Workout B | ||
|---|---|---|
| Workout B | ||
| Exercise | Sets | Reps |
| Flat Bench Dumbbell Flye | 3 | 20 |
| One Arm Dumbbell Row | 3 | 20 |
| Dumbbell Shoulder Press | 3 | 20 |
| Dumbbell Bicep Curl | 3 | 20 |
| Tricep Kickback | 3 | 15 |
| Lying Adduction (dumbbells/bands*) | 3 | 20 |
| Lying Abduction (dumbbells/bands*) | 3 | 20 |
| Seated Calf Raise** | 2 | 30 |
| Reverse/Lower Abs Crunch | 3 | 20 |
**These have been placed in for those wishing to do some seated calf raises, if they can find weights that will challenge the calf; however, doing standing calf raises in each of the 3 sessions is fine, and is how the routine was performed initially.
| Workout C | ||
|---|---|---|
| Workout C | ||
| Exercise | Sets | Reps |
| Sissy Squat | 3 | 20 |
| Lying Leg Curl* | 1 | 60 |
| Standing Calf Raise | 2 | 30 |
| Chest Dip** | 2 | 15 |
| Push Up** | 2 | 15 |
| Dumbbell Pullover | 3 | 20 |
| Dumbbell Reverse Flye | 3 | 15 |
| Bicep Concentration Curl | 3 | 20 |
| Lying Two Arm Dumbbell Tricep Extension | 3 | 20 |
| Obliques Curl | 3 | 20 |
**Chest dips can be done wherever you can find a suitable place, the corner of two kitchen units, for example. Half push-ups can be done until strength increases enough to complete full push-ups. With these 2 exercises, you may also omit one and just do 3 sets of 20 reps of the other one; so should you choose not to do chest dips, just do 3 sets of 20 reps of the push-ups.
Cardio/Aerobic activity:
If using an aerobic step, set it at a height which is comfortable for you. Start on the lowest setting if you are completely new to exercise; if you are slightly fitter, start on the medium height setting; if you feel you are able to handle it, use the step set at its highest level.There is no need for fancy stepping, this will get you injured, and a twisted ankle will halt your gains. So, the plan is:
(Always count the lead leg)
- Step up with the right leg
- Step up with the left leg
- Step down with the right leg
- Step down with the left leg
- Tap ground with left foot (this is the changeover after reaching 10 with the right leg as the leading leg)
- Step up with left leg
- Step up with right leg
- Step down with left leg
- Step down with right leg
- Tap ground with right foot (this is the changeover after reaching 10 with the left leg as the leading leg)
Follow the exact same plan of building up your endurance/fitness levels, if using a bike/exercise bike. This is the same process you will use for gaining strength where the weight sessions are concerned; do as much as you can and gradually build it up week by week.
One of the most important things to do is to keep a journal, in this way you can see the improvements yourself. Above all, remember to have fun! Once you feel that you have outgrown this plan, move onto another routine; you will know when that time is.
Friday, December 13, 2013
Products that may fit with you getting healthy
When I workout a very important part of it is finding the right music to get me going. I absolutely must have music with my workout, it helps me tune out the rest of the world and focus on just my routine. I went and got myself this iPod because it is really small so I never remember that it is on me because there is no weight on you. I love being able to listen to the music clearly, using the beats headphone not only help with a clear rich sound but it is just a great headphone. I also do yoga three days a week so having those noise canceling headphone help me stay in peace. A big point is to find a way to make your workout your own and stay motivated throughout the workout.
Beginner Fullbody Workout
I recently have open two new stores online and it has been really hard for me to get my workout in so I decided to start from the beginning to get back to basic. I found this workout that I will be starting in the next few days and it is for beginners. See if this workout work as well for you, remember you should always adjust it to your strength and equipment's available. I will be doing the same and if anything change I will update it with my ne routine.
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:
Workout Description
This workout was created by TitanCT, a member of the Muscle & Strength forum.
Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.
When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.
Get a cheap notebook and track your weights and how many reps you did.
Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.
Do this full body split 3 times a week. The goal is to get your form down pat on the most basic and most important exercises in the gym. Go to the exercise section here at Muscle & Strength and look up the exercises if you are unsure about them. Each exercise is linked to videos which can help you with your form.
When you move the weight, I want you to count: 1-2 both up and down on the movement. For example: if you're curling, I want you to count 1 one thousand, 2 one thousand while you bring the dumbbell up, then 1 one thousand, 2 one thousand while you bring it back down. I don't want you to go heavy on these, just enough resistance so by the third set you are barely finishing your maximum rep count. Focus on making your reps as perfect as possible and as identical as possible. Form is way more important than weight, especially at this stage of the game.
Get a cheap notebook and track your weights and how many reps you did.
Don't get discouraged. No matter how big any of the guys are at the gym, they all started somewhere. Some of them probably started with lighter weights than you did.
| Full Body Workout | ||
|---|---|---|
| Full Body Workout | ||
| Exercise | Sets | Reps |
| Squat | 3 | 10-15 |
| Stiff Leg Deadlift | 3 | 10-15 |
| Seated Calf Raise | 2 | 15-20 |
| Barbell Bench Press | 3 | 10-15 |
| Barbell Rows | 3 | 10-15 |
| Shoulder Press | 2 | 8-12 |
| Standing Alternating Dumbbell Curl | 2 | 8-12 |
| Tricep Pushdown (Using EZ or cambered bar) | 2 | 8-12 |
| Notes | ||
| Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule. | ||
Thursday, December 12, 2013
Look for different places to get workout ideals
When working out you should never let your body reach a plateau or quit on yourself. Always analyze how you workout, rest when you need to, and the whole point is to never give up. In the end you are working out for your own health and no one else, staying healthy benefits you as a whole. Giving your body different workouts and a little something new everyday will help your to never hit a plateau. check out this bodyrocktv workout and see where you are at and where you want to be in the future.
Simple Home Strength Training Routine
Working out can be hard but that does not mean you have to follow the exact workout to get the same results. Make each workout your own and do as much as you can, which means add or take away a few sets or reps. Try this workout and see if its to light or to much for you and adjust it to your liking.
Warm up:
Stretch 15 minutes
30 jumping Jacks
Push-ups 3 sets 5 reps.
Squats 3 sets 10 reps.
Lungs 3 sets 10 reps.
Pike Roll-out 3 sets 10 reps.
Clean & Jerk 3 sets 10 reps.
Burpees 3 sets 5 reps.
Dead Lift 3 sets 10 reps.
Cool down:
30 Jumping Jacks
Stretch 5 to 15 minutes
Warm up:
Stretch 15 minutes
30 jumping Jacks
Push-ups 3 sets 5 reps.
Squats 3 sets 10 reps.
Lungs 3 sets 10 reps.
Pike Roll-out 3 sets 10 reps.
Clean & Jerk 3 sets 10 reps.
Burpees 3 sets 5 reps.
Dead Lift 3 sets 10 reps.
Cool down:
30 Jumping Jacks
Stretch 5 to 15 minutes
Friday, September 6, 2013
Slim Down and Tone Up with 20-Minute Workouts on your own time
You think you can do more, well go for it and don't let anything stop you from doing another workout. Most individuals who like to go to the gym can used a range of machines to move around with more than just their weight. If are crunch for time to make it to the gym just follow this circuit to achieve a workout to really push yourself. Remember you want to find the best move for each one, complete three sets with 10 to 12 repetitions each.
If we all think about it with work, school, events, and just the everyday hassles in life most of us do not have an hour, or four to six days a week to workout. If you want to fit a workout into your busy day you have to be committed. The hardest part of it all is getting into your gym clothes, after that it is easy to get started. You can skip this problem by scheduling your workout, If you are at home schedule your free time as workout time. If you have a fitness instructor schedule with him or her to make it out to workout with them. no matter how long r short you workout, afterwards you will feel so much better after you complete your workout.
Thursday, September 5, 2013
5 Essential Fitness Exercises to get your workout results
When You want to get in shape the first thing you should pay attention to is making sure that your routine is effective. You wan to get the most out of your workout, your want to maximize the results that you achieve. In order to do that you may want to incorporate five essential fitness exercises in your workout. You do not have to perform these every workout, like most individuals would divide these into different days and time. You may want to start by following the rule of five, squat, lunge, push up, pull-up, rotation. It will make all the difference in how you start, if you continue, and the end result you where expecting.
Squats are a simple exercise, but often performed with poor form. Here's how to do them correctly:Start with your feet hip distance apart. Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair.
Your knees and lower leg should form a 90 degree angle (if you can't get to 90 degrees without compromising your form that's OK).
Make sure your knees do not go over your toes.
Raise up and start again.
Do 10 reps, three sets, two to three times a week.
Lunges
Bend your knees, keeping the front knee over the ankles. The end point is when both the front leg and the back leg make 90-degree angles.
Rise up and start again.
Do 10 reps, three sets, two to three times a week.
Keep your back straight, don't let your lower back sag. Keep your head and neck in alignment with your back.
Slowly bend your elbows, bringing your chest towards the floor.
Push against the floor and straighten your arms, returning to the starting position.
Do 10 reps, three sets, two to three times a week.
Modifications: you can perform this exercise on your knees or place your hands on a bench.
Stand under the bar, palms on the bar, hands slightly wider than your shoulders. Activate your core.
Pull yourself up so that your chin reaches the bar. Keep your posture straight.
Slowly lower yourself down, so that your arms are straight and your feet do not touch the floor or bench.
Start with five reps, two sets, two to three times a week, increase slowly.
Modifications:
Machine assisted-Most gyms have an assisted pull up machines. This is the one machine where the more weight you use, the easier it gets.
Lateral pull up-Most playgrounds have a bar that is close to the ground (monkey bars). The position of your body will be the exact opposite of a push up. To make it easier you can bend your knees.
Every human motion and sport requires rotation of same sort.
Rotate the ball from side to side, as much as your range of motion allows. Maintain good posture.
Modifications: Exercise Bands Wrap the band around a stationary pole. The tension of the cord will try and pull you in. Don't let it. Rotate, maintaining good posture
Your knees and lower leg should form a 90 degree angle (if you can't get to 90 degrees without compromising your form that's OK).
Make sure your knees do not go over your toes.
Raise up and start again.
Do 10 reps, three sets, two to three times a week.
Lunges
Bend your knees, keeping the front knee over the ankles. The end point is when both the front leg and the back leg make 90-degree angles.
Rise up and start again.
Do 10 reps, three sets, two to three times a week.
Keep your back straight, don't let your lower back sag. Keep your head and neck in alignment with your back.
Slowly bend your elbows, bringing your chest towards the floor.
Push against the floor and straighten your arms, returning to the starting position.
Do 10 reps, three sets, two to three times a week.
Modifications: you can perform this exercise on your knees or place your hands on a bench.
Stand under the bar, palms on the bar, hands slightly wider than your shoulders. Activate your core.
Pull yourself up so that your chin reaches the bar. Keep your posture straight.
Slowly lower yourself down, so that your arms are straight and your feet do not touch the floor or bench.
Start with five reps, two sets, two to three times a week, increase slowly.
Modifications:
Machine assisted-Most gyms have an assisted pull up machines. This is the one machine where the more weight you use, the easier it gets.
Lateral pull up-Most playgrounds have a bar that is close to the ground (monkey bars). The position of your body will be the exact opposite of a push up. To make it easier you can bend your knees.
Every human motion and sport requires rotation of same sort.
Rotate the ball from side to side, as much as your range of motion allows. Maintain good posture.
Modifications: Exercise Bands Wrap the band around a stationary pole. The tension of the cord will try and pull you in. Don't let it. Rotate, maintaining good posture
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