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Abs

Front Squat

Front Squat

A.

Stand with feet hip-width apart, holding a weight in each hand at shoulders with palms facing each other and arms bent with elbows pointing downward.

B.

Keeping arms fixed and chest lifted, take 5 seconds to lower into a squat until hips drop below knees, then hold that position for 5 seconds. Take 5 seconds to return to start. 

Mistakes and Tips:

Scale down: Do move without weights
Scale up: 
Stand facing a wall with feet hip-width apart and big toes touching a wall throughout reps; this will force your chest to stay lifted.

Deadlift

Deadlift

A.

Stand with feet hip-width apart, holding a weight in each hand resting on thighs. Take 5 seconds to lower weights toward floor, bending knees softly, shifting hips back and hinging flat torso forward until upper body is parallel to floor. Hold this position for 5 seconds. Reverse movement to return to start.

Mistakes and Tips:

Scale down: Hinge torso toward parallel at a standard, rather than slower, pace.
Scale up: Take 5 seconds to reverse the movement to return to start.

Forward Lunge

Forward Lunge

A.

Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Step left leg forward and take 5 seconds to lower into a lunge, bending legs 90 degrees. Hold this position for 5 seconds. Push through right heel to return to start. 

Mistakes and Tips:

Scale down: Perform the move without weights.
Scale up: Take 5 seconds to rise out of lunge and return to start.

Overhead Sit-Up

Overhead Sit-Up

A.

Lie faceup on floor with legs extended and wider than hip-width apart and feet flexed, holding a weight in each hand. Press weights straight up over chest with palms facing forward to start.

B.

Sit up, pressing legs into floor and pushing weights toward ceiling until torso is upright and weights are over shoulders. Take 5 seconds to lower to start. 

Mistakes and Tips:

Scale Down: Do move without weights
Scale Up: Also take 5 seconds to sit up.

Windmill

Windmill

A.

Stand with feet slightly wider than hip-width apart, holding a weight in left hand with arms by sides. Press weight overhead with palm facing forward, look up at weight, and let toes turn slightly toward right to start.

B.

Take 5 seconds to lower flat torso over right leg, bending right leg softly and hinging from hips, keeping left arm over shoulder with gaze fixed on weight, and reaching right hand to right foot. Hold this position for 5 seconds. Reverse movement to return to start.

Mistakes and Tips:

Scale down: Lower flat torso over right leg at a quicker, standard pace.
Scale up: After holding static phase, also take 5 seconds to reverse the movement to return to start.

Push-Up

Push-Up

A.

Start on floor in plank on palms. Take 5 seconds to lower body until chest grazes floor (bend elbows back at 45 degrees).

B.

Quickly push up to start. Scale down: Lower as far as you can, then hold there for as long as you can. Once you can hold the bottom point for 30 seconds, you are ready to advance. 

Mistakes and Tips:

Scale down: Lower as far as you can, then hold there for as long as you can. Once you can hold the bottom point for 30 seconds, you are ready to advance. 
Scale up: Also hold push-up at 
lowest point for 5 seconds, then take 5 seconds to push back up to start. 

Row

Row

A.

Stand with feet hip-width apart, holding one weight in left hand with arms by sides. Bend knees softly, shift hips back, and hinge flat torso forward 45 degrees (right hand can rest lightly on right thigh) to start. Pull left arm up, bending elbow straight back, until weight reaches chest. Hold this position for 5 seconds. Take 5 seconds to lower to start. Switch sides; repeat. That's 1 rep. 

Mistakes and Tips:

Scale down: Lower to start at a quicker, standard pace.
Scale up: Also take 5 seconds to pull left arm until weight 
reaches chest .

Spoon

Spoon

A.

Start sitting in a chair on a smooth surface, heels on a towel. Grip hands around the seat and lift off the chair, butt elevated and spine straight. Keeping arms straight, lean forward so torso and legs form a 90-degree. In a slow, controlled movement for 4 counts, flex feet and pull the hips up toward the ceiling. On the 4-count-out, push the hips down and feet forward.

B.

For an added challenge, add a triceps dip in between reps.

Catfish

Catfish

A.

Start by selecting a sturdy piece of furniture, and a smooth floor surface (e.g., tile or hardwood). Facing the chair, place hands on the sides of the seat with straight arms. With a 90-degree angle between your hips and the floor, place your feet on a towel, balancing on the balls of feet with a slight bend in the knees. Pull your knees in toward elbows on a 4-count-in. Then, staying on the balls of feet, sliding your feet out on a 4-count to return to start.

B.

To mimic the Supra's different incline levels, use a set of stairs to place your hands and different heights, keeping feet on a towel on the ground.

Bear

Bear

A.

On a solid, bare floor (e.g., tile or hardwood) start in a high plank position with shoulders over wrists and feet on a towel. Pull the knees into your chest without arching hips, keeping back as flat as possible. Continue this movement with a slow 4-count in and 4-count out for 2 minutes without pausing.

B.

To mimic the resistance and pull of the Supra machine, add a pair of 2.5-pound ankle weights.

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