Dip and Turn (Exercise Classification: Intermediate/Advanced)
Equipment: none
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
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
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
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
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
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
Exercise Classification: Beginner
Description:
Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.
