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Test Exercise Two

Test Exercise Two

A.

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Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Rear Fly

Rear Fly

A.

Begin with your legs together and knees slightly bent. Lean forward at the hip with a neutral spine. Hold a dumbbell in each hand with your arms in front of your body and a slight bend at the elbow. With controlled movements, raise your arms directly out to the side. Make sure to maintain the slight bend in the elbow. Slowly return to starting position.

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.

Reverse Kick Into Half Handstand

Reverse Kick Into Half Handstand

A.

Start in plank on palms. Push hips up and reverse kick with left leg.

B.

Bring left knee toward chest while bending right knee, look forward, and kick feet up, bending knees into a half handstand. Land in reverse kick with left leg up. Shift forward into plank. Complete reps then switch sides and repeat.

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.

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.

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