Difficulty: Advanced
Description:
Categories
Month: July 2023
Categories
Seated Overhead Tricep Extension
beginner pregnancy workouts (no equipment)
Description:
- In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
- Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.
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Rear Foot Oscilating Split Squat
(Difficulty: Intermediate/Advanced)
Description:
Assume the same starting position as a normal split squat, however, find a small stair or box to elevate the back foot. Situate yourself next to a wall for more support. A higher elevation will increase the difficulty of the exercise.
With each variation, the intention of pushing through the heel of the front foot remains the same, engaging the glutes and hamstrings. Each can be performed body weight, or with the addition of weight or resistance.
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Quad Extension
(Difficulty: Beginner)
Description:
Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
Control the movement to lower your foot back to the floor, then repeat on the opposite side.
Complete 10 reps on each side.
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Plank with Front Reach
(Difficulty: Advanced)
Description:
Start in a normal plank position. Keeping your back flat. Carefully extend your left arm out in front of you bracing your core and holding yourself with your right hand firmly planted on the ground. Hold for a couple of seconds then switch arms.
Modification: You can also do it on your elbows and instead slide your arms out in front of you bracing your body with both arms still firmly planted on the ground.
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Plank with Front Reach (Modification)
Difficulty: Advanced
Description:
Start in a forearm plank position with your forearms and palms planted on the ground. Keeping your back flat. Carefully slide your left arm out in front across the ground bracing your core and holding yourself with mainly your right arm. Hold for a couple of seconds then switch arms.
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Plank Shoulder Tap & Kneeling Pushup
(Difficulty: Advanced)
Description:
- Start on your hands and knees. Walk your hands forward so that you are in a kneeling pushup position. Your knees should be on the ground, and your feet can come in the air.
- Reach one arm across to touch the opposite shoulder, then place it back on the ground. Repeat on the opposite side, making sure to keep your body from rotating too far toward one side or the other
- After doing a shoulder tap on each side, complete one pushup (from the same kneeling position). Bend your elbows and keep your back flat throughout the motion.
- Complete these reps in this pattern (shoulder tap, shoulder tap, pushup) for 5-10 reps
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Milk Jug Rotational Chop Low to High
(Difficulty: Intermediate)
Description:
Start in a half-kneeling position with one knee on the ground. Holding a lightweight object in both hands, start with both arms straight near the leg that is down. Lift the weight up above your head in a diagonal line, so that it finishes above the knee that is in the air. Lower back to the start.
Repeat 10 times onone side, then switch your knees and complete on the opposite side.
Difficulty: Intermediate
Description:
Categories
Jumping Jacks Modified
Difficulty: Beginner
Description:
