Bodyweight Strength Training

Great bodyweight exercise ideas! You have no excuses not to exercise when on the road or in the field.

Sample Strength routine   Cardio Exercises   Flexibility   Mobility Drills

 

Exercise  
One Leg Box Step Up
1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

Trainer's comments:
 
 
Manual Glute-Ham Raise with Pushup
1. Position body face down on apparatus placing hips and ankles on respective pads.
2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad.
3. Start position: Back should be parallel to ground with knees slightly bent. Explode up in a pushup and start the movement to the vertical position.
4. Raise your body using your hamstrings until your upper body is vertical.
5. Return to start position.


Trainer's comments: Anchor feet under something heavy (bed), kneel on pillow.
 
 
Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.


Trainer's comments:
 
 
Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer's comments:
 
 
Bodyweight Forward Lunge
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer's comments:
 
 
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Trainer's comments:
 
 
Glute/Ham Drop
1. Anchor your feet against any object.
2. Start by slowly lowering yourself keeping your torso straight.
3. Place your hands out in front of you to catch yourself because at some point your hamstrings are not going to be strong enough to hold you.
4. Once you can not hold yourself proceed to catch yourself with your hands and push off the ground until you are perpendicular to the ground.
5. Repeat for the required repetitions.

Trainer's comments:
 
 
1 Leg Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

Trainer's comments:
 
 
Bodyweight Lateral Squat
1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat.

Trainer's comments:
 
 
Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.

Trainer's comments:
 
 
Slide board hamstring curls
1. Start by putting something on your shoes or place a towel on the slide board.
2. Place your heels on the slide board and lie on your back.
3. Proceed to press into the slide board and pull your feet towards your hips while raise your hips off the ground.
3. Return to the starting position and repeat for the desired repetitions.

Trainer's comments:
Use towel on bathroom or slippery floor
 
Slideboard Bodyweight Reverse Lunge
1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees.
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg.

Trainer's comments:
Use towel on bathroom or slippery floor
 
Single Leg Kickbacks
1. Start in a four point position with your hands and knees on the ground.
2. Proceed to kick your leg back and up until you reach full extension.
3. Squeeze your glute muscle while performing this movement.
4. Repeat with the other leg.
5. For a more advanced movement you can attach an ankle weight around your leg.

Trainer's comments:
 
 
Supine Bridge and Hold
1. Lie on your back and your knees bent with your feet flat on the floor.
2. Press your heels into the ground so that your hips come up off the ground.
3. Hold this position for the suggested number of seconds and then return to the starting position.
4. Repeat for the required repetitions.

Trainer's comments:
 
 
Elevated Prone Hip Extension
1. Start by placing your hands on the ground and your feet up on the wall.
2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall.
3. Repeat for the desired repetitions and then repeat with the other leg.

Trainer's comments:
 
 
QHE
1. Start by kneeling on all fours.
2. Keeping your hips level bring one leg out to the side. Think of the movement a dog does with a fire hydrant.
3. Maintain your posture and balance and do not lean to the side while doing this exericse. Your back should stay nice and flat.
4. Repeat for the desired repetitions and then repeat with the other side.


Trainer's comments:
 
 
Chair Sit
1. Start by standing in front of a chair or box.
2. Proceed to sit back with your hips as if you are going to sit in the chair.
3. Stay in control during the movement and go at your own pace.
4. To keep your balance at first extend your arms out in front of you as you squat. As you get stronger you can keep your arms at you side.
5. Repeat for the desired repetitions.

Trainer's comments:
 
 
Step Downs
Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step forward 2-3 feet and place foot down onto ground. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.


Trainer's comments:
 
 
Wall Sit
1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

Trainer's comments:
 
 
ABC squat
1. Start in a squat stance with feet shoulder width apart and your hands in front.
2. Squat down driving the hands and shoulders to the left. The hips will go to the right.
3. Return to the starting position and repeat to the opposite side.

Trainer's comments:
 
 
Stair Climbing (double step)
1. Start at the bottom of the stairs and step up two steps at a time.
2. Repeat for the recommended steps or time.



Trainer's comments:
 
 
Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

Trainer's comments:
 
 
Single Leg DB Calf Raise
1) Start position: Stand with feet hip width apart or stand on the edge of a step on the ball of one foot with your heel hanging over edge. Toes should be pointing forward. Hold a dumbell in the hand on the same side.
2) Contract calf by pushing off ball of foot to raise heel up in air (standing on toes)
3) Lower heel and repeat.
4) Remember to keep knee slightly bent throughout movement to prevent any knee strain. You may have to hold on to a fixed stationary object for stability.
5. Repeat with the other leg after completing the prescribed repetitions.



Trainer's comments:
Find a step and use your bodyweight for this one
 
Wide Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
 
 
Pushups from knees
1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.

Trainer's comments:
 
 
Fingertip Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. You should be pushing just from your fingertips.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
 
 
Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
 
 
Wall Pushups
1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.
2. Bend your elbows so that your chest gets closer to the wall.
3. Once your elbows are bent to about 90 degrees then press back out to the starting position.
4. Repeat according to the required repetitions.

Trainer's comments:
 
 
Dive Bomber Pushup
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
 
 
Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
 
 
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Trainer's comments:
 
 
Pushup with elevated feet
1. Start by placing your feet on a stool or bench and your hands on the ground in a pushup position.
2. Keeping your body in a tight straight line pushup up off the ground into a pushup.
3. Make sure you keep your abs tight to maintain that straight line with your body.
4. Lower yourself back down to the starting position and repeat for the desired repetitions.

Trainer's comments:
 
 
1-Arm Pushup
1. Start by getting into a pushup stance with your body flat and both hands on the ground.
2. Next take one hand and place behind your back.
3. Proceed into a pushup and the extend your arm back to completed pushup.
4. Repeat for desired repetitions and repeat with the other arm.

Trainer's comments:
 
 
1-Leg Pushup
1. Start by getting into a pushup stance with your body straight and your arms extended.
2. Raise one foot off the ground and hold in this position.
3. Proceed into a pushup keeping your foot off the ground for the desired repetitions.
4. Repeat the next set with your other foot off the ground.

Trainer's comments:
 
 
Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Trainer's comments:
 
 
Chest/Shoulder handstand pushup
1. Start by placing your hands on the ground and then placing your feet up on the wall so that your are at least at a 45 degree angle.
2. Proceed to bend your arms into a pushup position until you have reached your full range of motion.
3. Extend your arms and return to the starting position and repeat for the desired repetitions.

Trainer's comments:
 
 
Tricep Bench Dip
1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.


Trainer's comments:
 
 
V-Up
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.


Trainer's comments:
 
 
Full Sit Up
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
 
 
Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Trainer's comments:
 
 
Ankle Wiggles
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
 
 
Straight Arm Hold
Starting Position: Lie on your side with your right hand on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Hold this position for the recommended number of reps.
Repeat with the other side.


Trainer's comments:
 
 
Oblique Abductor Raise
1. Start by getting into a lateral plank pose with your hips off the ground.
2. Your only ground contact points should be your feet and elbow.
3. Holding this position raise your outside leg keeping it straight until you reach full range of motion.
4. Return your leg to the starting position and repeat for the desired repetitions.
5. Switch sides and repeat.

Trainer's comments:
 
 
Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
 
 
Straight Arm Modified Crunch
1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.


Trainer's comments:
 
 
Reverse Crunch with hands behind your head
1. Start by lying on your back with your hands behind or above your head.
2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest.
3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs.

Trainer's comments:
 
 
Straight Leg Obliques
Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.


Trainer's comments:
 
 
Lying Side Crunch
1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.


Trainer's comments:
 
 
Crunch
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
 
 
Full Situp with Twist
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
 
 
Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.


Trainer's comments:
 
 
Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

Trainer's comments:
 
 
Plank Knee-ins
1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.

Trainer's comments:
 
 
Elevated Prone Hip Extension
1. Start by placing your hands on the ground and your feet up on the wall.
2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall.
3. Repeat for the desired repetitions and then repeat with the other leg.

Trainer's comments:
 
 

 

Try this for a workout. Do 2 circuits of each A,B and C exercises. Do as many reps as possible. Try to build on your repetitions from workout to workout. Give yourself at least 48 hours between exercise sessions. Try making your own workouts from the above exercises.

 

Exercise  
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

A

Dive Bomber Pushup
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

A

 

V-Up
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

A

Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

B

Single Leg DB Calf Raise
1) Start position: Stand with feet hip width apart or stand on the edge of a step on the ball of one foot with your heel hanging over edge. Toes should be pointing forward. Hold a dumbell in the hand on the same side.
2) Contract calf by pushing off ball of foot to raise heel up in air (standing on toes)
3) Lower heel and repeat.
4) Remember to keep knee slightly bent throughout movement to prevent any knee strain. You may have to hold on to a fixed stationary object for stability.
5. Repeat with the other leg after completing the prescribed repetitions.



Trainer's comments:
Find a step and use your bodyweight for this one
Sets Reps Weight/
Resistance
Tempo Time

B

Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

B

Straight Arm Hold
Starting Position: Lie on your side with your right hand on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Hold this position for the recommended number of reps.
Repeat with the other side.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

B

Manual Glute-Ham Raise with Pushup
1. Position body face down on apparatus placing hips and ankles on respective pads.
2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad.
3. Start position: Back should be parallel to ground with knees slightly bent. Explode up in a pushup and start the movement to the vertical position.
4. Raise your body using your hamstrings until your upper body is vertical.
5. Return to start position.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

C

Tricep Bench Dip
1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

C

Straight Arm Modified Crunch
1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

C

Straight Leg Obliques
Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time

C