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Squat Cross-Punch

Squat Cross-Punch

A.

Stand with feet shoulder-width apart, knees soft, elbows bent down, and hands in fists on both sides of chin. Do a half-squat.

B.

Stand, forcefully punch right hand across body at shoulder height, rotating fist down and pivoting on right foot to turn hips forward slightly. Switch sides; repeat.

Plank Row

Plank Row

A.

Begin in a plank position with a dumbbell in each hand. Make sure your core is engaged and hands are directly below your shoulders. Your booty shouldn’t sink down or be pressed too high in the air.

B.

Pull your right elbow straight back until your hand is in line with your chest. Slowly lower back down.

Reverse Lunge + Shoulder Press

Reverse Lunge + Shoulder Press

A.

Begin holding two dumbbells up by your shoulders, elbows tucked to your side and feet together.

B.

Step back with your right leg into a reverse lunge as you raise your arms straight above your head. Make sure your knee doesn't go past your toe while in lunge position.

C.

Return to start. Alternate legs with each rep.

Mountain Climber + Push-Up

Mountain Climber + Push-Up

A.

Place both hands on the floor slightly further than shoulder width apart and feet together behind you, resting on the balls of your feet.

B.

Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg and return to starting position. Continue alternating between right and left for four reps.

C.

Bend your elbows and lower your torso towards the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilize through your abdominal muscles.

D.

Push through your chest and extend your arms to lift your body back into starting position. Continue alternating between mountain climbers and push-ups.

Test Exercise 2

Test Exercise 2

A.

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Test Exercise Two

Test Exercise Two

A.

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Down Dog Push-up

Down Dog Push-up

A.

Begin in down dog with hands shoulder width apart. Slowly bend your arms with your elbows out and perform a push-up. Make sure to maintain a neutral spine and engage your core throughout the move.

Bent-Over Front Raises

Bent-Over Front Raises

A.

Begin with feet together and a slight bend in your knees. With a neutral back, bend forward at a 45-degree angle. Hold a dumbbell in each hand in front of your body and maintain a slight bend in the elbow. From here, lift your arms straight in front of you until they are in line with your head. Make sure to keep the slight bend in your elbow. Slowly return to starting position.

Classic Pilates Push-ups

Classic Pilates Push-ups

A.

Stand at one end of the mat, arms reaching up toward sky.

B.

Round down to place hands on mat mat. Walk hands out to a plank position, lifting one leg so it hovers slightly above the ground.

C.

Bend elbows and lower down while extending leg up toward sky. Lower leg back until parallel with the floor, then walk hands back in toward feet and return to stand. That's one rep.

Dancing Tricep Dips

Dancing Tricep Dips

A.

Sit with knees bent and feet flat. Place hands behind body in line with shoulders and lift hips up, extending one leg to sky.

B.

Slowly lower leg toward mat.

C.

Kick leg back toward sky while bending elbows, drawing shoulder blades back and together. That's one rep.

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