Position your hands shoulder-width apart on a secured bench or stable chair.
Slide your butt off the front of the bench with your legs extended out in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!
Lie flat on a bench with a dumbbell raised straight up over your chest— hold it so that your palms are pressing up on the top disc.
Keep your core tight and lower the dumbbell behind your head, slightly below the height of the bench.
With your arms straight, contract your lats and pull the the weight up back to start. Repeat. You can also do pullovers on a stability ball, or perpendicular do a bench with your hips raised (it’s more difficult and engages the core more).
Lie flat on the ground with your arms extended in front of your face.
Raise your legs, chest, and arms off the ground and squeeze your lower back.
Hold the squeeze for 10 seconds and lower back down to start.
20 Renedgade Dumbbell Rows
Assume push up position with two dumbbells (neutral grip).
While keeping your core tight and back flat, powerfully row your right arm up until it’s slightly above your torso. Don’t rotate your body.
Hold the contraction for 10 seconds, return to the bottom and repeat for the opposite arm.
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
Return to start position to complete one rep. Do 20 on each side, two to three times.
60 Second Glute Bridge
Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor.
Place your feet hip-width apart with the toes facing away from you.
Gently contract your abdominal muscles to flatten your low back into the floor.
Gently exhale. Keep the abdominals engaged and lift your hips up off the floor.
Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back.
Hold for the suggested amount of seconds.
Inhale and slowly lower yourself back to your starting position.
Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
Lower your chest to do a push-up. Bring your chest back up.
Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
With your hands gently holding your head, lift your knees to about a 45-degree angle.
Slowly, at first, go through a bicycle pedal motion.
Alternately touching your elbows to the opposite knees as you twist back and forth.
60 Second Side Plank
Lie on your left side with your knees straight.
Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
Hold this position for the prescribed amount of time while breathing deeply. That's one set.
Turn around so that you're lying on your right side and repeat.
16 Russian Twists
Sit on the ground with your knees bent and your heels about a foot from your butt.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
Perform a reverse lunge with your back leg slightly at an angle.
Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
Immediately jump back the other direction and continue alternating until you feel the burn.
Form check: Keep your knees bent and stay as low as possible to really work your quads.
Step forward with first leg. Land on heel then forefoot.
Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
Stand on forward leg with assistance of rear leg.
Lunge forward with opposite leg.
Repeat by alternating lunge with opposite legs.
Start the exercise by lying face down on the floor.
Straighten out your arms and then touch your knees down to the ground or floor.
Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
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