Month: March 2022

Categories
Exercises

Single Leg Kettlebell Deadlift

Exercise Classification: Advanced

Description:

  • Start standing with your feet outside your shoulders. Lift one leg off the ground.
  • Another option is to stand with a leg positioned slightly bent behind the foot staggerstanced (B-stance)
  • Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
  • Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
  • Push your heels through the ground as you stand back up. 
Categories
Exercises

Shoulder Tap

Shoulder Tap (Exercise Classification: Intermediate)

Equipment: none

-Begin by getting into tabletop position, hands, and knees on the ground with a straight back.

-Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder. 

-Alternate between left and right arms tapping the opposite shoulder

-Repeat 10 times

Categories
Exercises

Shinbox

Exercise Classification: Advanced

Description:

From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.

Categories
Exercises

Seated Strict Press

Seated Strict Press (Exercise Classification: Intermediate)

Equipment: Dumbbells, or something of similar weight such as soup cans

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

-Grab two dumbbells and make a goalpost shape with your arms 

-Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

-Carefully lower back down to the goalpost position 

 -Repeat 10 times

Categories
Exercises

Reverse Lunge

Seated Strict Press (Exercise Classification: Intermediate)

Equipment: none

-Standing shoulder width apart, step one leg behind you while at the same time bending your knees

-Go down as far as feels comfortable without your back knee touching the ground

-Keep the knee of your front leg behind your toe when bending 

-Step the back leg back up front to the other leg

-Repeat 10 times 

Categories
Exercises

Push-Ups

Seated Strict Press (Exercise Classification: Advanced)

Equipment: none

-Starting on your knees place both hands on the mat in front of you, slightly past shoulder width apart 

 -Bending at the elbows, slowly lower your upper body down towards the mat until your chest just touches the floor

-Push up off the ground and straighten your arms until your back in starting position

-Repeat 10 times 

Categories
Exercises

Prone

Exercise Classification: Beginner

Categories
Exercises

Pigeon

Exercise Classification: Intermediate

Description:
Position yourself in a pushup position carefully pull one of your legs up and place your shin horizontally in front of your body as straight as possible. You might not be able to rest on the ground in this position completely.

You should support your body with your arms and try to press your midsection as close to the ground as possible.

Categories
Exercises

Pallof Press

Pallof Press (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. 

-Stand with legs shoulder width apart and grab the exercise band with two hands clasped together. 

 -Hold the band your chest with bent arms

-Slowly extend your arms straight in front of you while keeping hands together and around the band 

-Bend your arms back to your chest slowly and with control

-Repeat 10 times 

Categories
Aerobics Exercises

Pallof Press with Step

Pallof Press with Step (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. 

Stand with legs shoulder width apart and grab the exercise band with two hands clasped together. 

-Hold the band at your chest with bent arms

-Slowly extend your arms straight in front of you while keeping hands together and around the band

 -While extending your arm step the leg opposite to the band side out to the front, side, and behind you. Alternate each time.

 -Bend your arms back to your chest slowly and with control

-Repeat 10 times