Dip and Turn (Exercise Classification: Intermediate)
Equipment: none
-Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
-Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
-Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.
Cardio squat with Hop (Exercise Classification: Advanced)
Equipment: none
-Begin standing legs slightly wider than shoulder width apart.
-When ready, bend your knees and squat downward, bringing your bottomtowards the ground.
-Once your legs are parallel to the ground,push up off the ground letting your feet leave the surface allowing jump to occur.
-When you land, bend your knees, squat again and repeat the process.
-You may find yourself bringing your arms to your chest on the squat and using them to swing down during the jump for an extra push.
-Repeat 10 times
Woodchop Low to High (Exercise Classification: Intermediate/Advanced)
Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
-Once band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip.
-Pull band diagonally upward across your body until you reach the top left side overhead.
-Do this slow and controlled fighting the resistance of the exercise band.
-Repeat 10 times
-When finished with one side flip so that you can begin with the band on your lower left side pulling to up your right.
Woodchop High to Low (Exercise Classification: Intermediate)
Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
-Once band is secured, grab ahold of the end with both hands clasped together. Start with the band high and on the right side of your body overhead.
-Pull band diagonally across your body downward until you reach the bottom left side near your hip.
-Do this slow and controlled fighting the resistance of the exercise band.
-Repeat 10 times
-When finished with one side flip so that you can begin with the band on your upper left side pulling down to your right.
Tricep Pulldown (Exercise Classification: Beginner)
Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
-Grab the end of the band with one arm.
Start with your arm bent at your elbow 90 degrees. Your arm should be in front of you and at your side.
-Slowly extend your arm until it is straight and at your side, there should be tension in the band.
-Do this slowly and controlled fighting the resistance of the exercise band.
-When you have completed 10 reps on one arm, rest and do the other arm.
-Repeat 10
Thoracic Rotation (Exercise Classification: Beginner)
Equipment: none
-Begin by laying on your back on the floor and stretch out your arms to the side with your palms facing the ground.
-While keeping your upper body flat against the ground bend a leg at the knee. Lift and cross this leg over the other and hold.
-Repeat on the other side.
Straight Arm Pulldown (Exercise Classification: Intermediate)
Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
-Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other.
-Straighten your arms and hold them out in front of you about shoulder height.
-Pull down on the band and bring it towards your hips keeping straightened arms.
-When at the bottom slowly and with control bring your arms back to the top position.
-Repeat 10 times
Step-Up (Exercise Classification: Intermediate)
Equipment: none
-Find a stable box or step at a comfortable height to step onto
-Place it directly in front of you and take about one step back from it.
-To begin place one foot on the box and push off from the box to pull the other one off the ground.
-Do not put pressure on the foot off the box simply let it rise to meet the other on the box and set it back down on the ground.
-Repeat 10 times with one leg before switching to the other side.
Exercise Classification: Advanced
Description: Perform this exercise on a block or staircase, step up as usual with one leg, and before stepping up completely with the other let it dangle behind just above the ground. Slowly and gently lower the dangling foot back down to the ground while squeezing your other quad muscle in a controlled slow movement. Switch legs and repeat.
Standing Banded Rows (Exercise Classification: Intermediate)
Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
-Start standing shoulder width apart with a slight bend in the knees.
-Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder width apart.
-Slowly and with control pull your arms into your body by bending them and pulling them to your sides.
-Return your arms to the straightened starting position.
-Repeat 10 times
