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Dumbbell 3-Position Clean

Dumbbell 3-Position Clean

A.

Stand with feet shoulder width apart, then bend at a 45-degree angle keeping arms long and holding dumbells in front of you.

B.

Stand up and shrug shoulders, keeping arms straight.

C.

Return to starting position, then perform a pull raise, lifting elbows high and pointing out, palms facing body. Make sure to engage core.

D.

Return to starting position. Put the first two movements together, ending with dumbbells racked on shoulders. That's one rep.

Bent-Knee Back Fly

Bent-Knee Back Fly

A.

With one foot balanced on a bench or chair, engage the core and bend both knees until you feel tension in the hamstrings and glutes. Hold dumbbells in front of you.

B.

With shoulders pressed back, perform a back fly.

Glute Bridge with Triceps Extension

Glute Bridge with Triceps Extension

A.

Lay flat on back, elbows bent so dumbbells are in hands next to ears. Place feet firmly on the ground.

B.

Lift glutes into a bridge position and at the same time, extend the dumbbells up in the air with full extension, keeping elbows relaxed.

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.

Snake and Twist

Snake and Twist

A.

Start standing in one corner of mat, one foot bent slightly in front, arms reaching up toward sky.

B.

Curl down and place hands on mat, then walk out to plank, keeping abs in and chest up, gazing toward sky.

C.

Round back up, walking hands in toward feet.

D.

Roll back up to stand. That's one rep.

Serratus Push-Ups

Serratus Push-Ups

A.

Begin in a forearm plank, fists shoulder-distance apart, and actively engage shoulders and back.

B.

Sink chest down a few inches toward mat. Press chest back up toward sky. That's one rep.

Swan

Swan

A.

Lie on stomach with hands flat on mat directly below armpits.

B.

Engage abdominals to support lower back; keeping elbows wide, lift body up a few inches using with your core and upper back muscles. Lower back down. That's one rep.

Pulling Weights

Pulling Weights

A.

Lie on stomach, holding weights with arms extended straight out to the sides. Imagine punching and elongating arms out to sides to get maximum length and engagement.

B.

Engage abdominals then reach arms back toward legs, lifting head and chest. Extend arms out again while lowering body back down.

Swimming

Swimming

A.

Lie on stomach, arms and legs outstretched. Quickly start fluttering arms and legs up and down while taking deep, full breaths. Make sure to keep abs engaged to support lower back. Focus on length, reaching fingers and toes out long.

Big Reveal Plank

Big Reveal Plank

A.

Begin in a side plank with one forearm on mat and the other hand behind head.

B.

Lift hips up a few inches toward sky, opening chest and engaging core. Twist upper body down toward bottom armpit, keeping hips as squared-off and front-facing as possible. Open back up to side plank. That's one rep.

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