Archive for July 2012 | Monthly archive page
One leg Deadlift – Stand straight and hold sandbag at arm’s length, around thigh level, bring one leg off ground with knee slightly bent and bend torso at waist, pivoting body forward and bringing down sandbag in front to ground and lifting raised leg out straight behind you, keeping balance on one leg and then come back to start position. This is one rep || Read more
Reverse Lunge with Sandbag Press – From standing position with sandbag brought up (by doing a clean and flipping onto backs of hands) and held at navel area, take a big step backward with one leg and as you put your foot down go into reverse lunge position, bending front knee and bringing thigh of front knee down and parallel to ground, while simultaneously lifting arms with sandbag straight up overhead. Then reverse the movements bringing leg back to standing position and arms and sandbag back to stomach area. || Read more
Skipping – Regular skipping is like jogging in place while jumping rope, jump once each rope turn with alternating legs. || Read more
One Leg Dumbbell Cross Crunch – Lay on mat with hands close to ground bent holding dumbbells close to shoulders. Bring one leg up to a 90 degree angle with bring opposite hand with dumbbell across body and out just past or beside outside of knee of raised leg, then bring arm back and leg back down. Raise leg on opposite side and repeat movements with opposite arm, bringing dumbbell on other side out past knee of raised leg. Continue repeating these movements and alternating sides for each rep. || Read more
Leg Lift, Butt Lift – Lie on back flat on mat, bring both legs up together to 90 degree angle and then lift butt off ground using lower abs. Lower legs back down to ground and repeat. || Read more
Russian Twist with Dumbbell – Sitting on mat with legs extended and knees slightly bent and holding dumbbell close to one hip, raise legs up off ground and hold them a few inches off ground throughout movements. Twist torso to opposite side bringing dumbbell to opposite hip near ground. Continue twisting torso and bringing dumbbell down to alternating sides. Each touch down with dumbbell is one rep. || Read more
Crossed Arm Crunches – Lying on mat bend knees and legs up, feet on ground, cross arms and bring hands to their opposite side shoulders. Holding arms in this position, crunch torso up and back down tensing and using your abdominal muscles. || Read more
