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Reverse Plank with Leg LiftsStart in a reverse plank position while keeping the core tight and body straight. In a slow ...
27/05/2020

Reverse Plank with Leg Lifts

Start in a reverse plank position while keeping the core tight and body straight. In a slow and steady motion, alternately lift legs while keeping hips lifted as well. Make 10 to 20 lifts on each leg.

Reverse lungeStart standing with feet hip-width apart, arms by sides. With control, step left foot back and lower down u...
20/05/2020

Reverse lunge

Start standing with feet hip-width apart, arms by sides. With control, step left foot back and lower down until both legs form 90-degree angles and back knee is hovering 2–3 inches off the ground. Reverse the movement to return to start. That's one rep. Complete three sets of 10 reps per side without alternating.

Military pressStart standing with feet shoulder-width apart, hands extended straight overhead, palms facing forward, wit...
20/05/2020

Military press

Start standing with feet shoulder-width apart, hands extended straight overhead, palms facing forward, with biceps by ears. (Note: You can use dumbbells for an added challenge.) Keeping back straight and core engaged, slowly lower arms by sides until elbows are bent at 90 degrees. Be sure to squeeze shoulder blades together at the bottom of this movement. Return to starting position. That's one rep. Complete three sets of 10 reps.

Renegade rowStart in a plank position holding a dumbbell in each hand, wrists straight, feet slightly wider than hip-wid...
20/05/2020

Renegade row

Start in a plank position holding a dumbbell in each hand, wrists straight, feet slightly wider than hip-width apart. While keeping hips and shoulders level, bend left arm and pull elbow back directly behind you. Stop when weight reaches chest height. Lower the dumbbell to the floor, then repeat the move by rowing the right dumbbell. That's one rep. complete three sets of 10 reps.

Garland PoseStart in a sitting position with feet in a wide stance and toes facing out. Place hands in a prayer position...
02/05/2020

Garland Pose

Start in a sitting position with feet in a wide stance and toes facing out. Place hands in a prayer position with elbows on the inside of the knees. Use elbows to press the knees open for at least five breathes.

Pelvic and Leg Lift ComboLie on your back with hands on the side and with one knee bent. Lift the leg straight as high a...
02/05/2020

Pelvic and Leg Lift Combo

Lie on your back with hands on the side and with one knee bent. Lift the leg straight as high as you can simultaneously with the pelvis.Do 15 to 20 repetitions per leg before switching sides.

29/04/2020

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Stability Planks Ball Circle Start by placing forearms on the ball with legs stretched behind you. Using only the forear...
28/04/2020

Stability Planks Ball Circle

Start by placing forearms on the ball with legs stretched behind you. Using only the forearms, create small circles with the ball. Remember that body should remain still and only the arms are moving.

Eagle SquatBegin in a standing position then wrap right leg to left calf and wrap right hand to the left forearm as well...
27/03/2020

Eagle Squat

Begin in a standing position then wrap right leg to left calf and wrap right hand to the left forearm as well. Maintain balance and squat as low as you can then come back up. Make 10 to 15 repetitions.

Starfish CrunchLie on the mat with both hands and legs extended, making an “X” position. Lift your upper body and legs p...
03/03/2020

Starfish Crunch

Lie on the mat with both hands and legs extended, making an “X” position. Lift your upper body and legs pushing it to your core so that both elbows meet with knees. Pause then return to starting position and repeat for twenty reps.

What are Open Kinetic Chain Exercises?Open Kinetic Chain Exercises are exercises performed where the hands and feet are ...
03/03/2020

What are Open Kinetic Chain Exercises?

Open Kinetic Chain Exercises are exercises performed where the hands and feet are free to move. This kind of exercise is better at isolating muscles. Examples of these are: biceps curls, bench press and leg extensions.

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