Monday, May 12, 2014

Exercises at work or home

1. Burpies
a. Description: Start with your feet shoulder-width apart, squat down as far as you can and place your hands on the ground at shoulder width as if you are about to do a push up. From here, kick your feet back into the push-up position in one fluid motion. Immediately lift your feet and shoot them back towards your hands, landing back in the starting position. Then, jump up as high as you can in a jump and land in the starting position. That is one repetition.
b. Muscles worked: Full Body.
2. Mountain Climbers
a. Description: Begin with your hands and feet on the floor so your body is in an extended U-shape. Bring one knee up to your chest, then immediately switch legs, bringing your opposite leg up to your chest. Both feet should strike the ground on each repetition. Hands remain on the ground at all times.
b. Muscles worked: Lower Body/Cardio.
3. Power Step-Ups
a. Description: Step up onto and object, then step back down from it. Perform as a normal step-up, however, with powerful force and explosive action.
b. Muscles worked: A higher step targets the hamstrings more and a lower step targets the quads more. Other muscles are glut max, calf complex.
4. 3-way Shoulders
a. Description: Start standing with feet shoulder width apart. Hold dumbbells at sides of body. This exercise involves three different movements. First, a lateral raise followed by a forward raise. For the third part, squat down, and perform shoulder protraction. Stand up straight again. That is considered one repetition.
b. Muscles worked: Deltoids, Rhomboids.
5. Captain’s Chair Exercise
a. Description: Start with the legs dangling and slowing lift your knees in toward your chest. This should be a controlled motion as your bring your knees up and return them back to the starting position.
b. Muscles worked: Rectus Abdominus.
6. Fire hydrants
a. Description: Start on your hands and knees and form a square shape with your body, back flat, arms and thighs vertical. Tighten your abs are you press your chest forward and maintain the lower back curve, keeping your left leg bent, raise your left thigh out of the side stopping when your thigh is hip level. Your abdomen faces down, not out to the side. Always keep your abs tight and hips even. An additional step can also be added after lifting your leg out to the side. Press your heel straight out in the back to extend your leg and push your foot away from your body. Hold your thigh parallel to the floor. Keep the abs tight and your back straight as you bend the knee and bring it back in, underneath your hips. Open your leg to the side again and push back out behind you.
b. Muscles worked: Glut med/min, abductor and external rotators of the hip.
7. Good Mornings
a. Description: Position barbell on back of shoulders and grasp bar on sides. Keep your head up and your back completely straight. Bend hips to lower torso forward until parallel to the floor. Raise torso until hips are extended. Can be done with your knees slightly bent.
b. Muscles worked: Lower back, hamstrings, glutes, and stabilization from the core.
8. Barbell Ab Rollout
a. Description: Start on your knees with your hands about shoulder width apart on a barbell that is positioned in front of you. Slowly roll the barbell forward as far as you can comfortably go. Keep the body locked in a straight position with no back sag when in the bottom position. Do not touch your chest or any part of your upper body to the ground. Slowly pull yourself back up using the same motion but in reverse. Can also be down with on your toes.
b. Muscles worked: Abdominals, lower back, shoulders
9. Figure-4 Walks
a. Description: This exercise can be used during a dynamic warm-up. As you walk, grab your ankle in the figure 4 position and pull it up to feel a stretch. Drop this leg back to the ground and do the same on the opposite leg.
b. Muscles worked: Glutes
10. Butt-ups
a. Description: Begin in a pushup position but your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeeze your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower back down slowly to your starting position. Don’t let your back sag downwards.
b. Muscles worked: Abdominals