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Muscle Endurance

Hollow Body Position

Hollow Body Position

A.

Start lying face up with knees bent and feet on the mat and arms long by sides. Draw abs in to lift knees to table top position, with hips and knees at right angles, while curling chin up and to lift shoulders off the floor.

B.

Extend legs out long while keeping shoulders lifted and arms by sides. 

C.

For an added challenge reach arms back by ears. Hold this position. 

Four Corners

Four Corners

A.

Start on floor in plank on palms. Pull bent right leg up to touch knee to right elbow. Return to start.

B.

Pull bent right leg up and across body to touch knee to left elbow. Switch sides; repeat. That's 1 rep.

Reachback

Reachback

A.

Sit on the floor with legs extended, knees soft, and arms by sides. Extend arms forward to touch toes to start.

B.

Reach right arm behind you, sliding palm on the floor away from you at a diagonal, leaning torso back as far as you can with heels on the floor. Return to start. Switch sides; repeat. That's 1 rep.

Reverse Chair

Reverse Chair

A.

Stand with back to barre (or up against a wall), with feet together, a weight in each hand, and arms by sides. Walk feet forward until barre rests on middle of back; bend legs 90 degrees and raise arms to shoulder height and slightly in front of body with soft elbows and palms facing up. Pulse arms three inches higher and lower. Do 32 reps. Return to start and lift, then lower heels. Do 32 reps.

Side Plank Twist

Side Plank Twist

A.

Start on floor in side plank on right forearm with palm pressing into floor and left arm reaching straight over left shoulder.

B.

Lower right hip to touch floor, then thrust it back to start position.

C.

Rotate torso until shoulders are square to floor, reaching left arm under and through belly. Return to start. That's 1 rep. Switch sides; repeat.

Butt-Lift Lunge

Butt-Lift Lunge

A.

Start on floor on hands and knees. Straighten and raise right leg behind you as high as you can, then step right foot forward between hands.

B.

Rise up into a long lunge with left leg straight and right leg bent 90 degrees. Reverse movement to start. Switch sides; repeat. That's 1 rep.

Halo Curl

Halo Curl

A.

Stand with feet hip-width apart, holding a kettlebell by horns at chest with elbows bent down to start.

B.

Keep kettlebell close to you as you circle it clockwise up and around your head. Switch sides; repeat. Then straighten arms to lower weight to top of thighs. Curl weight to chest to return to starting position. Rest 1 to 2 minutes after all sets.

Test Exercise Number Two For The New Import

Test Exercise Number Two For The New Import

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

C.

Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

D.

Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

Test Exercise Number Two For The New Import

Test Exercise Number Two For The New Import

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

C.

Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

D.

Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

Squat-Jump-Punch Ladder

Squat-Jump-Punch Ladder

A.

Stand with feet hip- width apart, elbows bent. Squat, then jump high, swinging arms behind you, landing with knees soft.

B.

Throw a cross (punch right hand across body, pivoting on right foot), then a jab (quick- snap left hand forward). That's 1 rep. Do 10 reps of cross-jab combo. Next, do 2 squat jumps and 10 cross-jabs. Continue adding 1 squat jump and doing 10 cross-jabs until you complete 10 squat jumps. Then reverse squat-jump reps back down to 1 rep, doing 10 cross-jabs on opposite side (cross with left hand, jab with right).

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