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Strength Training

Straddle Scissors

Straddle Scissors

A.

Start in a hanging hollow hold. 

B.

Maintain straight legs while lifting them into a straddle. 

C.

Close legs, crossing one ankle on top of the other. Continue opening to straddle and crossing, alternating which ankle is on top. 

Front Kicks

Front Kicks

A.

Start in a hollow body hang. 

B.

Lift one leg up to front as high as possible while keeping it straight and slightly turned out. 

C.

Scissor legs past each other and lift opposite leg to front. 

Chin Up Hold

Chin Up Hold

A.

Begin standing on a chair or box in order to better reach the bar. Place hands on the bar slightly wider than shoulder-width with palms facing face. 

B.

Pull chin above the bar, draw elbows into sides and maintain hollow body position. Hold for as long as possible with proper form, eventually working up to 30 to 60 seconds. Lower carefully to the chair or box.

Hollow Body Hang

Hollow Body Hang

A.

Begin hanging from a pull-up bar, hands shoulder-width apart with fingers facing out. Legs press together with toes slightly in front of shoulders. Engage abs and draw ribcage together in the front. Lengthen neck and draw shoulders away from ears. Hold this position. 

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. 

Lunging Punch

Lunging Punch

A.

Stand with feet hip-width apart and hands in fists by chin. Step left foot forward into a lunge (both legs bent to 90 degrees), as you forcefully quick-snap a punch with left hand forward, rotating fist with palm down. Switch sides; repeat. That’s 1 rep. 

Survivor Plank

Survivor Plank

A.

Start on floor in plank on forearms.

B.

Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor.

C.

Then press left palm into floor to come into a plank on palms. Lower to right forearm, then left. Switch sides; repeat. That's 1 rep.

Core Twist

Core Twist

A.

Lie faceup on floor with arms long by sides and legs extended. Curl torso off floor, bend arms out to sides so fingertips meet in front of chest; lift legs about a foot above floor to start. Rotate torso toward right. Rotate through start position to switch sides; repeat. 

In-and-Out Sit-Up

In-and-Out Sit-Up

A.

Lie faceup on floor with arms long by sides and legs extended. Curl torso off floor, reaching arms long, and lift legs about a foot above floor to start. 

B.

Sit up, balancing on tailbone, to tuck knees toward chest. Slowly return to start.

Lizard Walk

Lizard Walk

A.

Start on floor in plank on palms. Step left hand and right leg forward (left leg will bend out to side), and lower straight body to hover above floor. Push body up as you step right hand and left leg forward, lowering to hover above floor. Continue alternating sides, walking body forward for 20 steps.

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