Archives: Exercises
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Calf Jumps
How to Do Calf Jumps 1. Stand strong, with your feet placed at about shoulder width apart, a slight bend at the knee, with your elbows bent loosely at your side or your hands placed lightly behind your ears 2. Keeping your body upright and with no aid from your upper legs, lightly, but explosively…
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Star Jumps/Jumping Jacks
How to do Star Jumps/Jumping Jacks 1. Stand strong, with your feet placed at about shoulder width apart, a slight bend at the knee, with your hands by your sides 2. Lightly, but explosively jump off the balls of your feet out to the side away from each other while simultaneously bringing your hands up…
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Hip Circles
How to Do Hip Circles 1. Stand strong, with your feet placed at about shoulder width apart, a slight bend at the knee, and your hands placed on your hips (don’t worry, we won’t be performing the Macarena) 2. Begin to rotate your hips in either a clockwise or anticlockwise direction 3. Continue this for…
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Standing Arm Circles
How to do Standing Arm Circles Arm circles, sometimes called arm rolls, are small, controlled circles with your arms held straight out to the sides. They’re mostly used to warm up the shoulders before upper-body training, but holding your arms up for a minute or more also builds endurance in the shoulder muscles. 1. Stand…
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Bent Over Chair Rows
How to do Bent Over Chair Rows 1. With the chair placed in front of you (‘face to face’) bend your knees slightly and place your feet at about hip-width apart 2. Bend forward at the waist to about a 45-degree angle and grip the outer sides of the chair 3. Keeping your back nice…
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Knee Plank
How to Do Knee Planks 1. From a face-down position on the floor, place your elbows directly underneath your shoulders, keeping them bent at a 90-degree angle, with your forearms extended out ahead 2. Extend your legs out so that only your knees touch the floor, bend at the knee and keep your feet either…
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Plank to Push Up
How to do Plank to Push Ups 1. From a face-down position on the floor, place your elbows directly underneath your shoulders, keeping them bent at a 90-degree angle, with your forearms extended out ahead 2. Extend your legs out behind you, and place your feet hip-width apart 3. When ready, elevate your body into…
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Plank Shoulder Taps
How to do Plank Shoulder Taps Plank shoulder taps start in a high plank, with your arms straight. You lift one hand, tap the opposite shoulder, put the hand back down and switch. The hard part is keeping your hips still while you do it. 1. Place your hands flat on the floor slightly wider…
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Plank Leg Lifts
How to do Plank Leg Lifts 1. From a face-down position on the floor, place your elbows directly underneath your shoulders, keeping them bent at a 90-degree angle, with your forearms extended out ahead 2. Extend your legs out behind you, and place your feet hip-width apart 3. When ready, elevate your body into the…
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Spiderman Planks
How to do Spiderman Planks 1. From a face-down position on the floor, place your elbows directly underneath your shoulders, keeping them bent at a 90-degree angle, with your forearms extended out ahead 2. Extend your legs out behind you, and place your feet hip-width apart 3. When ready, elevate your body into the plank…