If this move is a bit difficult, you can alternate your feet, one at a time. Do this for one minute three times, with 45-second rests in between. For one minute, jump your feet away from one another – out and in, out and in. Start in a push-up position, again with your arms fully extended. Plank Jack – 1 minute x 3, rest 45 seconds in between each set Perform 25 reps on that side, then repeat the knee-to-elbow move 25 times on the other side, with your right leg meeting your left elbow. Gently touch your right elbow with your left knee, holding the touch for a second or two. Bending your left leg, draw your left knee up and across your stomach. Be sure to spread your fingers to give yourself more leverage. Repeat for a total of 15 reps.Īssume plank position, where your arms are fully extended. Bend your arms slowly, lowering your chest. Step back one leg at a time into the plank position. To perform, stand in front of a bench, table, bed frame, whatever! Lean forward and place your hands on whatever you’re using to perform the move, keeping your hands shoulder-width apart. This exercise primarily works your chest but keeps your core muscles engaged to protect your back. Perform the move on each side three times with 45 seconds of rest after each set.Īn incline push-up is an elevated form of a traditional push-up. Return to the starting position and repeat the move, but on your right side – bringing the right knee to your right elbow. Start in on your hands and toes in plank or push-up position, whatever you prefer. Spider-Man Plank - 20 reps (10 each side) x 3, rest 45 seconds in between each set Do these 10 times, then switch sides and do another 10! Hold for a moment pulling your navel towards your spine. Rotate your left rib cage towards the floor, bringing your left elbow to meet with your right hand. Place your left arm behind your head, your hand by your ear. Start in a side elbow plank position on your right side with your feet nice and stacked on top of one another. Twisting Elbow Plank - 20 reps (10 reps each side) Pro Tip: clench your butt and engage your abs. Gently lower your body so that your chest is about three inches from the floor. Your hands should be under your shoulders, not out in front. Position your hands a little wider than your shoulders. Get in a pushup position, resting on your hands and toes (or knees) facing the floor. Whatever is most comfortable for you, you can perform this move on your knees or your toes. Kneeling Push-ups or Standard Push-ups - 20 reps Do these three times, with 45 second rests after each minute is complete. Do this for 20 reps total, starting on your right side for 10 reps and then your left side for another 10.Įlbow Plank – 1 minute x 3, rest 45 seconds in between each setĪssume plank position (see description above). Hold for a few seconds and then lower yourself back down by placing one forearm on the floor at a time. Slowly put your hands on the ground one at a time, until you are in a push-up position. Keeping your forearms and feet shoulder-width apart, flex your abs and glutes, keeping your head and neck in neutral. Start in elbow plank position - on your forearms in 90-degree angles with your legs extended supporting your lower body, and with you facing the floor. Perform 15 with your right arm and left leg, then 15 with your left arm and right leg.Įlbow to Plank Push-ups - 20 reps (10 reps each side) Hold the position for a few seconds, then bend your elbow and knee, and crunch your right elbow close to your left knee. Raise your right arm and left leg, keeping shoulders and hips parallel to the floor. Be sure your knees are under your hips, your hands are under your shoulders, and your spine is maintained in neutral. The following bodyweight workout is designed for your upper body, with no weight machine or free weights needed.īird Dog Crunch - 30 reps (15 reps each side)īegin on all fours in a tabletop position. Today, we present our members and the public with an at-home workout for all ages and skill levels.
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