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Strength Training

Full Extension Abs

Full Extension Abs

A.

Lie faceup on floor, legs extended straight up and arms extended behind head. Crunch up and reach right and then left hand to opposite toes, rotating torso as you go, then return to center.

B.

Lower legs and arms (behind head), letting them hover several inches above floor. Lift legs back up to 90 degrees and repeat. Continue for 1 minute.

Mistakes and Tips:

Scale Down: Keep knees bent 90 degrees, feet up, throughout

Figure 8 Weight

Figure 8 Weight

A.

Stand with feet wider than hip-width apart, toes pointed out to sides, and hold one weight in right hand. Lower into deep squat to start.

B.

Maintaining squat throughout, reach weight through legs and grab it with left hand.

C.

Pull weight through legs to left side.

D.

Immediately reach weight forward and back through legs, grabbing with right hand. That's 1 rep. Do 20 reps.

Mistakes and Tips:

Scale up: Lift the right heel up for 10 reps, then left heel.

Toe Bridge

Toe Bridge

A.

Lie faceup on floor, knees bent, arms at sides. Straighten left leg up with toes pointed toward ceiling to start.

B.

Lift hips high. Lower to start. That's 1 rep. Do 20 reps. Switch sides; repeat.

Mistakes and Tips:

Scale down: Lie on floor facing a staircase and place ball of right foot on bottom step instead of floor to perform reps.

Dancing Lunge

Dancing Lunge

A.

Stand with left side next to barre, left hand gripping barre loosely, right hand on hip. Step right foot forward, bending both knees to 90 degrees to start.

B.

Hinge upper body forward from hips. Push off left foot to lean forward and lift left leg behind you, just below hip height. Return to start. That's 1 rep. Do 10 reps. Switch sides; repeat.

Mistakes and Tips:

Scale up: After lifting left leg, bring it to chest, extend back, then return to starting position.

Rotated Strut

Rotated Strut

A.

Stand facing barre, arm's-length distance away, both hands on barre slightly wider than shoulders. Cross left foot over right and twist hips to the left, keeping shoulders square to barre. Do 10 incline push-ups.

B.

Perform 10 more push-ups, bringing bent right knee toward left elbow each time elbows bend. Extend right leg down to start each time the arms straighten. Switch sides; repeat.

Mistakes and Tips:

Scale down: Omit the first 10 incline push-ups.

Crush Press with Leg Extension

Crush Press with Leg Extension

A.

Lie faceup on bench or floor, holding a dumbbell in each hand. Extend arms straight toward ceiling, palms facing each other and dumbbells touching, and raise legs to 45 degrees to start.

B.

Slowly lower dumbbells to chest and legs toward the floor (bring them to hover a couple inches off bench or floor) for 2 counts. Return to start for 2 counts.

Mistakes and Tips:

Scale down: start with knees in tabletop position and extend to 45 degrees.
Scale up: increase the weight.

Active Rest: Push-Up Crouch

Active Rest: Push-Up Crouch

A.

Start in plank with palms on bench or floor.

B.

Press hips back, lowering them to heels to come into a crouch position.

C.

Return to plank and do a push-up.

Mistakes and Tips:

Scale up: do on the floor instead of bench.

Reverse Lunge Press

Reverse Lunge Press

A.

Stand with feet hip-width apart, holding one dumbbell in left hand an inch above left shoulder, elbow bent and palm facing right.

B.

Step right leg back, bending both legs to 90 degrees.

C.

Press dumbbell overhead for two counts. Return to start for two counts.

Mistakes and Tips:

Scale down: reverse step without lowering back knee.
Scale up: increase the weight.

Active Rest: Oblique Twists

Active Rest: Oblique Twists

A.

Sit on bench or floor with legs bent, holding a dumbbell in each hand, elbows bent with dumbbells in front of chest. Raise lower legs to be parallel with floor and lean torso back 45 degrees, coming to balance on tailbone, to start.

B.

Rotate torso left, bringing dumbbells outside left hip. Repeat, rotating to the right. Continue for 45 seconds.

Mistakes and Tips:

Scale down: place feet on bench.
Scale up: extend legs up into a “V” position.

Balance Dumbbell Row

Balance Dumbbell Row

A.

Start on all fours (tabletop position) on bench or floor with one dumbbell in left hand; extend right leg behind you, parallel to floor.

B.

Bend left elbow to row dumbell to chest for two counts. Lower dumbbell to start for two counts.

Mistakes and Tips:

Scale down: do not extend right leg.
Scale up: increase the weight.

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