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Core

Jump Squat

Jump Squat

A.

Start out standing tall with hands up. Squat down quickly, throwing hands down at sides at the same time.

B.

As the bottom of the squat, throw hands back up, using momentum to explode of the ground and jump as high as possible.

Knee to Elbow Push-Up

Knee to Elbow Push-Up

A.

Begin in standard push-up position. Engaging core, lower body down.

B.

Push back up to starting plank position, then bring knee to touch elbow on each side while squeezing abs.

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.

Romanian Deadlift

Romanian Deadlift

A.

Standing with arms long and dumbells in front of you, engage the core and bend knees slightly.

B.

With shoulders back, reach as far down as possible without hunching back, keeping core engaged. As you lift back up, keep the shoulders up. Squeeze glutes when back in starting position.

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.

Squat Press

Squat Press

A.

Grab dumbbells in hand and place above the shoulders with feet barely shoulder width apart. Keeping chest up, lower into a squat.

B.

Rise from squat position, pressing dumbells overhead.

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.

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.

Tripod Twister

Tripod Twister

A.

Begin in a plank position holding 3-5 lb weights with feet and arms hip-distance apart.

B.

Turn one fist to face toward the other arm. Twist body into a side plank, using one arm for support and extending the other arm up toward sky. Hold this position for a few breaths, lifting bottom ribs and squeezing abs.

C.

Lower and lift hips. Come back to center plank. That's one rep. Repeat on the other side.

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