{{mpg_count}} {{mpg_equipment}} exercises to train your {{mpg_target}}

Training your {{mpg_target}} is a crucial part of building and carving your {{mpg_bodypart}}. Whether you are a workout enthusiast or coming up with your first training plan, the exercises below will help you meet your fitness goals.

wrist rollerer

To perform the wrist roller exercise, follow these steps: 1. Stand up straight and hold the wrist roller using both hands. Make sure your palms are facing down and your arms are extended straight in front of you at shoulder height. 2. Start with the weight at the bottom of the roller. Roll the weight up to the handles by twisting your wrists in an upward motion. 3. Once the weight has reached the handles, slowly lower it back down by twisting your wrists in a downward motion. 4. Repeat this process for your desired number of repetitions. Remember to keep your arms and body still throughout the exercise, focusing the movement solely on your wrists. This will ensure that your forearms are doing the work and getting the maximum benefit from the exercise. For beginners, start with a lighter weight and gradually increase as your strength improves. Always maintain control of the weight and avoid letting it drop quickly, as this could lead to injury.

wrist circles

To perform wrist circles, start by extending your arms out in front of you at shoulder height. Your palms should be facing down. Close your hands into fists. Begin the exercise by slowly rotating your wrists in a circular motion. Make sure to keep the rest of your arms still, isolating the movement to your wrists. Rotate your wrists 10 times in a clockwise direction. After completing the clockwise rotations, switch and rotate your wrists 10 times in a counter-clockwise direction. This completes one set of wrist circles. Aim to complete 3 sets of 10 rotations in each direction. Remember to keep your movements slow and controlled, focusing on the rotation of the wrist to engage your forearm muscles. No equipment is needed for this exercise as it uses your own body weight for resistance.

world greatest stretch

Begin in a high plank position, with your hands directly under your shoulders and your body forming a straight line from your head to your heels. Step your right foot forward and place it on the outside of your right hand. Try to bring your foot as close to your hand as possible, keeping your right knee bent at a 90-degree angle. Lower your right elbow to the ground, or as close as you can get it, next to your right foot. Hold this position for a few seconds to feel a stretch in your right hamstring and hip. Next, rotate your upper body to the right and extend your right arm towards the ceiling. Look up towards your right hand as you do this. Hold this position for a few seconds to feel a stretch in your torso and chest. Return your right hand to the ground and step your right foot back to return to the high plank position. Repeat the same steps on the left side to complete one rep. Perform this exercise for a total of 5-10 reps, alternating sides. Remember to keep your core engaged and your body in a straight line during the high plank position. This exercise, known as the world's greatest stretch, is a great way to stretch your hamstrings, hips, torso, and chest all at once. It also helps to improve your balance and coordination.

wind sprints

To perform wind sprints, start by finding a flat, open space where you can run without any obstructions. This could be a field, a track, or even a long hallway. 1. Stand at one end of your chosen space. Make sure your feet are hip-width apart and your body is in an upright position. 2. Begin by jogging slowly to warm up your muscles. Do this for about 5 minutes. 3. After your warm-up, start your first sprint. Run as fast as you can to the other end of your space. 4. Once you reach the end, slow down and walk back to your starting position. This is your recovery period. 5. Repeat the sprint and recovery process for about 10-20 times, depending on your fitness level. 6. To engage your abs, make sure to pump your arms as you sprint. This will force your core to work harder to stabilize your body. 7. Also, focus on keeping your abs tight during each sprint. This will not only help you maintain good form but also ensure that your abs are getting a good workout. 8. After your last sprint, cool down with a slow jog or walk for about 5 minutes. Remember, the key to wind sprints is intensity. You should be running as fast as you can during each sprint. This high-intensity exercise not only strengthens your abs but also improves your cardiovascular fitness.

wide-grip chest dip on high parallel bars

1. Approach the high parallel bars and stand between them. Reach up and grasp the bars with a wide grip, wider than shoulder-width apart. This is your starting position. 2. Push off the ground and hoist your body up, straightening your arms and keeping your body upright. Cross your legs at the ankles for stability. 3. Lower your body by bending your elbows, keeping them pointed out to the sides. Continue to lower yourself until your chest is almost touching the bars. Ensure that you feel a stretch in your chest and shoulders. 4. Push your body back up to the starting position by straightening your arms and using your chest muscles to lift your body weight. 5. Repeat this movement for the desired number of repetitions. Remember to keep your body upright throughout the exercise to target the pecs effectively. Avoid leaning forward as this will shift the focus to the triceps. Also, ensure to control your movement both while lowering and lifting your body to maximize muscle engagement and prevent injury.

wide hand push up

Begin by finding a flat, open space where you can comfortably extend your body. Position yourself on the floor on your hands and knees. Spread your hands wider than shoulder-width apart on the floor. Your fingers should be spread out and pointing slightly outward. This is your starting position. Slowly extend your legs behind you, coming up onto the balls of your feet. Your body should form a straight line from your head to your heels. This is known as a plank position. Engage your core and lower your body towards the floor, bending your elbows out to the sides. Keep your body straight and rigid, and ensure your hips don't sag. Once your chest is just above the floor, push your body back up to the starting position while maintaining the straight line and not locking out your elbows. This completes one repetition. Aim for multiple repetitions and sets depending on your fitness level. Remember to breathe in as you lower your body and breathe out as you push back up. The wide hand push up primarily targets the pecs, but also works the shoulders and triceps. Ensure to keep your body aligned and controlled throughout the exercise to maximize effectiveness and prevent injury.

wide grip rear pull-up

To perform the wide grip rear pull-up, start by positioning yourself under a pull-up bar. Reach up and grasp the bar with a wide overhand grip, your hands should be wider than shoulder-width apart. Ensure your body is hanging straight down and your arms are fully extended. This is your starting position. Engage your lats and pull your body upwards until your chest touches the bar. As you pull yourself up, try to pull your elbows down and back, squeezing your shoulder blades together. Hold this position for a moment, then slowly lower yourself back to the starting position. Make sure to keep your body straight and avoid swinging or using momentum to pull yourself up. Remember to breathe in as you lower yourself and breathe out as you pull yourself up. Repeat the exercise for the desired number of repetitions. This exercise primarily targets your lats, but also works your biceps, traps, and other muscles in your back and arms. It's a great exercise for building strength and muscle in your upper body. Remember, it's important to use a weight that's challenging but allows you to perform the exercise with proper form. If you're unable to pull yourself up, you can use a pull-up assist machine or a resistance band to help you until you build up enough strength.

wide grip pull-up

To perform a wide grip pull-up, start by standing under a pull-up bar. Reach up and grab the bar with your palms facing away from you. Your hands should be wider than shoulder-width apart, hence the name "wide grip". Engage your core and keep your body straight. Pull your body up towards the bar, leading with your chest and keeping your elbows pointed out to the sides. Continue to pull yourself up until your chin is above the bar. Hold this position for a moment, then slowly lower yourself back down to the starting position. Make sure to control your descent rather than just dropping back down. This is one repetition. Remember to keep your body straight throughout the exercise and avoid swinging or using momentum to pull yourself up. The focus should be on using your lats to pull your body up and lower it back down. For beginners, aim for 1-2 sets of 5-10 reps. As you get stronger, you can increase the number of sets and reps. If you find it too challenging, you can use a resistance band for assistance or perform negative pull-ups where you jump to the top position and slowly lower yourself down. Always remember to warm up before starting the exercise and cool down afterwards. This will help prevent injury and improve your overall performance.

wheel run

To perform the Wheel Run exercise, start by standing straight with your feet shoulder-width apart. This exercise doesn't require any equipment, just your body weight. 1. Begin by lifting your right knee up towards your chest as high as you can. At the same time, swing your left arm forward as if you were running. 2. As you lower your right knee, simultaneously lift your left knee up towards your chest. Swing your right arm forward to maintain balance. 3. Continue this motion, alternating between your right and left knee. It should feel like you're running in place, but with exaggerated knee lifts. 4. Keep your core engaged throughout the exercise to maintain balance and stability. 5. Aim to do this exercise for a set amount of time, such as 30 seconds to a minute, to build endurance. Remember to keep your movements controlled and steady. The goal is not speed, but rather maintaining the movement for an extended period of time to build endurance. As you get more comfortable with the exercise, you can gradually increase the duration to challenge yourself further.

wheel rollerout

1. Start by kneeling on the floor or a mat. Hold the wheel roller with both hands, placing your hands on the handles on either side. This is your starting position. 2. Slowly roll the wheel straight forward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Breathe in during this part of the exercise. 3. After a brief pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Keep your abs tight during this movement. 4. Repeat this process for the recommended amount of repetitions. Remember to keep your back straight at all times and avoid any type of fast or jerky movements to prevent back injury. The key to this exercise is control and using your abs to move the wheel.

weighted triceps dip on high parallel bars

To perform the weighted triceps dip on high parallel bars, follow these steps: 1. Start by securing a weight belt around your waist. Attach the desired weight to the belt. Ensure the weight is secure and comfortable. 2. Position yourself between the high parallel bars. Grab onto the bars with your palms facing inward and your arms fully extended. 3. Lift your body off the ground by straightening your arms. This is your starting position. 4. Slowly lower your body by bending your elbows until they form a 90-degree angle. Keep your elbows close to your body to ensure your triceps are doing the work. Your body should remain upright and your knees bent. 5. Push your body back up to the starting position by extending your arms and using your triceps to lift your body. 6. Repeat this movement for the desired number of repetitions. Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure your movements are controlled and steady, focusing on the muscle contraction and not on the weights.

weighted tricep dips

To perform weighted tricep dips, you will need a dip bar and a weight belt or a dumbbell that you can hold between your legs. 1. Start by securing the weight to your body. If you're using a weight belt, attach the weight and then fasten the belt around your waist. If you're using a dumbbell, you'll hold this between your legs once you're in position. 2. Approach the dip bar, and grip the handles firmly. Your palms should be facing inward. 3. Jump or step up to lift your body off the ground, straightening your arms. This is your starting position. 4. Slowly lower your body by bending your elbows. Keep your torso upright and your elbows close to your body. Continue lowering until your elbows are at about a 90-degree angle. 5. Push your body back up to the starting position by straightening your arms. Ensure you're using your triceps to lift your body, not your shoulders or chest. 6. Repeat this movement for your desired number of repetitions. Remember to keep your body as close to the bar as possible throughout the exercise. Also, ensure your shoulders are down and back, not hunched up towards your ears. This will help target your triceps effectively and prevent injury.

weighted three bench dips

To perform the weighted three bench dips, you will need three benches and a weight plate. 1. Start by positioning the three benches in a triangle formation. Two benches should be parallel to each other and the third one should be in front of the other two. 2. Sit on the middle bench and place your hands on the edge of the bench, fingers pointing towards your feet. 3. Place your heels on the edge of the other two benches, one foot on each bench. Your legs should be straight and your body should form a bridge between the three benches. 4. Place a weight plate on your lap. Make sure it's secure and won't slide off during the exercise. 5. Lower your body by bending your elbows until your upper arms are about parallel to the floor. Keep your elbows close to your body and your back close to the bench. 6. Push your body back up using your triceps until your arms are fully extended. 7. Repeat this movement for the desired number of repetitions. Remember to keep your body straight throughout the exercise and to control the movement both on the way down and on the way up. The focus should be on the triceps, so try not to use your legs or lower back to lift your body.

weighted svend press

To perform the Weighted Svend Press, follow these steps: 1. Stand upright with your feet shoulder-width apart. Hold a weight plate with both hands at chest level. Your palms should be facing each other, gripping the weight plate on its sides. 2. Extend your arms straight out in front of you, pressing the weight plate away from your chest. Ensure your arms are parallel to the floor. 3. As you extend your arms, squeeze your pecs together. This is the key to activating the target muscles. 4. Hold this position for a second, then slowly bring the weight plate back to your chest, maintaining control throughout the movement. 5. Repeat this process for your desired number of repetitions. Remember to keep your back straight and your core engaged throughout the exercise. The Weighted Svend Press primarily targets the pecs, but also works the shoulders and triceps. Adjust the weight as needed to suit your fitness level.

weighted stretch lunge

To perform the weighted stretch lunge, start by selecting a pair of dumbbells that are challenging but manageable. Stand tall with your feet hip-width apart, holding the dumbbells at your sides with your palms facing inwards. Step forward with your right foot, landing on your heel first, then your forefoot, and lower your body until your right thigh is parallel to the floor and your right shin is vertical. It's okay if your knee shifts forward a little as long as it doesn't go past your right toe. If mobility allows, lightly tap your left knee to the ground while keeping weight in your right heel. As you are lunging, raise the dumbbells up to shoulder height, keeping your arms straight and your shoulders down. This will add an extra stretch and challenge to the exercise. Push your right heel into the ground to push yourself back up to the starting position, lowering the dumbbells back to your sides. This completes one rep. Repeat the movement on the left side to complete one full set. Aim for 3 sets of 10-12 reps on each side, ensuring to keep your core engaged and your back straight throughout the exercise. Remember to breathe in as you lower your body, and breathe out as you push back up to the starting position. This exercise targets your glutes, but also works your legs and core, providing a full lower body workout.

weighted straight bar dip

To perform the weighted straight bar dip, you'll need a dip bar and a weight belt or a weighted vest. 1. Start by securing the weight to your body. If you're using a weight belt, loop it around your waist and attach the weight so it hangs down in front. If you're using a weighted vest, simply put it on and adjust it to fit snugly. 2. Approach the dip bar, and grasp the bars with your hands shoulder-width apart. Your palms should be facing inward. 3. Jump or step up to lift your body off the ground, straightening your arms. This is your starting position. 4. Slowly lower your body by bending your elbows until they form a 90-degree angle. Keep your elbows close to your body and your shoulders down to target your pecs effectively. 5. Once you've reached the bottom of the movement, push yourself back up to the starting position by straightening your arms. 6. Repeat this movement for your desired number of repetitions. Remember to keep your body upright and your core engaged throughout the exercise to maintain proper form and prevent injury. If you're new to this exercise, start with a lighter weight and gradually increase as your strength improves.

weighted standing hand squeeze

To perform the weighted standing hand squeeze, follow these steps: 1. Stand upright with your feet shoulder-width apart. 2. Hold a weight in each hand, with your palms facing your torso. The weight should be comfortable enough for you to hold but heavy enough to provide resistance. 3. Extend your arms fully down at your sides. This is your starting position. 4. Squeeze the weights as hard as you can, focusing on contracting your forearm muscles. Hold this squeeze for about 5 seconds. 5. Slowly release the squeeze, returning to the starting position. 6. Repeat this process for your desired number of repetitions. Remember to maintain good posture throughout the exercise, keeping your back straight and your shoulders relaxed. Also, ensure that the movement is controlled, focusing on the squeeze and release rather than the weights' up and down movement. This exercise is great for strengthening your forearms and improving your grip strength.

weighted standing curl

To perform the weighted standing curl, start by selecting the appropriate weight. Remember, it's better to start light and gradually increase the weight as your strength improves. 1. Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing forward. Your feet should be shoulder-width apart. This is your starting position. 2. Keep your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps. 3. Inhale and slowly begin to lower the dumbbells back to the starting position. 4. Repeat this movement for the desired number of repetitions. Remember to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work. Also, ensure your movements are slow and controlled; don't use momentum to lift the weights.

weighted squat

To perform a weighted squat, start by standing tall with your feet hip-width apart. Hold a dumbbell in each hand with your arms fully extended and your palms facing your body. This is your starting position. Engage your core and keep your chest lifted and back straight as you shift your weight onto your heels. Push your hips back and bend your knees to lower your body into a squat. Ensure your knees do not go past your toes as you squat down. Go as low as you can, aiming for your thighs to be parallel with the floor, while keeping your body tight and weighted in your heels. Push through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top of the movement. Ensure your movements are slow and controlled, this is not a race. The slower you go, the more you engage your muscles. Repeat this movement for your desired number of repetitions. Remember to always keep your core engaged and your back straight throughout the exercise. This exercise targets the glutes, but also works the quadriceps, hamstrings, and core. It's a great lower body exercise that can be done with any type of weight, such as dumbbells, kettlebells, or a barbell.

weighted sissy squat

To perform the weighted sissy squat, follow these steps: 1. Stand upright and hold a weight plate or dumbbell close to your chest. This will be your starting position. 2. Position your feet shoulder-width apart. Point your toes slightly outward. 3. Begin the exercise by bending your knees and slowly lowering your body. As you descend, lean your torso backward to maintain balance. Keep your back straight and your core engaged. 4. Continue lowering yourself until your thighs are almost parallel to the floor. Your knees should be well beyond your toes at the bottom of the movement. 5. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. 6. Repeat for the desired number of repetitions. Remember to keep your movements controlled and steady, and to maintain proper form throughout the exercise. If you're new to this exercise, start with a lighter weight and gradually increase as your strength improves.

weighted side bend (on stability ball)

1. Start by selecting a weight that is challenging but manageable. This could be a dumbbell or a medicine ball. 2. Position the stability ball next to you and sit down on it. Carefully roll your body down onto the ball until your lower back is resting comfortably on it. Your feet should be flat on the floor, shoulder-width apart for balance. 3. Hold the weight in your right hand, letting it hang down at your side. Your left hand can be placed on your hip or extended out for balance. 4. Slowly bend to the right side, allowing the weight to lower towards the floor. Keep your abs engaged and make sure you're bending from the waist, not the hips. 5. Once you've bent as far as is comfortable, use your abs to pull your body back up to the starting position. 6. Repeat this movement for your desired number of reps, then switch the weight to your left hand and repeat the exercise bending to the left side. Remember to keep your movements slow and controlled, focusing on the contraction of your abs. Avoid any jerky or fast movements to prevent injury.

weighted seated twist (on stability ball)

1. Start by selecting a weight that is challenging but manageable. This could be a medicine ball, dumbbell, or weight plate. 2. Sit on a stability ball with your feet flat on the floor. Your knees should be bent at a 90-degree angle and your back should be straight. 3. Hold the weight with both hands at chest level. Make sure your grip is firm but not too tight. 4. Engage your abs and slowly twist your torso to the right, keeping your back straight and your gaze forward. The movement should come from your abs, not your arms or shoulders. 5. Hold the twist for a moment, then slowly return to the center. 6. Repeat the twist on the left side. This completes one rep. 7. Aim for 10-15 reps, or as many as you can do with good form. Remember to breathe throughout the exercise, exhaling as you twist and inhaling as you return to center. Keep your movements slow and controlled to maximize the effectiveness of the exercise.

weighted seated bicep curl (on stability ball)

1. Start by selecting a medicine ball of appropriate weight. If you're new to this exercise, start with a lighter weight and gradually increase as your strength improves. 2. Sit down on a stability ball with your feet flat on the floor, shoulder-width apart. Make sure your back is straight and your core is engaged. 3. Hold the medicine ball with both hands, palms facing upward. Your arms should be fully extended and your hands should be positioned in front of your thighs. 4. Slowly curl the medicine ball towards your chest while keeping your elbows close to your body. Ensure that your upper arms remain stationary throughout the movement. The forearms should do all the work. 5. Once the medicine ball is at chest level, squeeze your biceps and hold the position for a second. 6. Gradually lower the medicine ball back to the starting position. This should take about twice as long as it did to lift it. 7. Repeat the exercise for the desired number of repetitions. Remember to breathe in as you lower the medicine ball and breathe out as you curl it. Keep your movements slow and controlled to ensure you're using your muscles, not momentum, to lift and lower the weight.

weighted russian twist v. 2

To perform the Weighted Russian Twist V. 2, follow these steps: 1. Start by sitting on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. 2. Hold a weight with both hands. It can be a dumbbell, medicine ball, or any other weighted object you're comfortable with. 3. Lift your feet a few inches off the ground and bend your knees slightly. This is your starting position. 4. Twist your torso to the right and touch your weight to the ground next to your body. 5. Then twist your torso to the left and touch your weight to the ground next to your body. 6. That's one rep. Make sure to keep your abs engaged and your back straight throughout the exercise. 7. Aim for 3 sets of 10-15 reps each, or as many as you can manage with good form. Remember, the key to this exercise is the twist - you should be rotating your entire torso, not just your arms. This will ensure you're really working your abs. Also, make sure to keep your movements controlled, don't use momentum to swing the weight from side to side.

weighted russian twist (legs up)

1. Start by selecting a weight that you're comfortable with. This could be a dumbbell, medicine ball, or weight plate. 2. Sit down on the floor or a mat with your knees bent and your feet flat on the ground. 3. Lean back slightly so your torso is at a 45-degree angle to the floor. Make sure to keep your back straight and not rounded. 4. Lift your feet off the ground and cross them at the ankles. Your legs should be hovering about 6 inches off the ground. This is your starting position. 5. Hold the weight with both hands at your chest. If you're using a dumbbell, hold it by the ends. If you're using a medicine ball or weight plate, hold it on the sides. 6. Twist your torso to the right and touch the weight to the floor next to your body. 7. Then, twist your torso to the left and touch the weight to the floor on your left side. Make sure to keep your legs and hips as still as possible, the movement should come from your abs. 8. Continue alternating sides for the desired number of reps. Each twist to the left and right counts as one rep. 9. Remember to keep your abs engaged throughout the exercise and don't let your back round. 10. After completing your reps, carefully lower your feet back to the ground and set the weight aside. Remember, the key to this exercise is control, not speed. Make sure to perform each twist slowly and deliberately, focusing on the contraction of your abs.

weighted russian twist

To perform the Weighted Russian Twist, follow these steps: 1. Start by sitting on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. 2. Hold a weight with both hands. It can be a dumbbell, medicine ball, or any other weighted object you're comfortable with. 3. Lift your feet off the ground and cross them at the ankles. You should now be balancing on your sit bones. 4. Twist your torso to the right and touch your weight to the ground next to your body. 5. Then twist your torso to the left and touch your weight to the ground next to your body. 6. That's one rep. Aim to do 3 sets of 10-15 reps, or as many as you can manage with good form. Remember to keep your back straight and not to let your knees sway as you twist. The movement should come from your abs, not your arms. Breathe out as you twist, and breathe in as you return to center. This exercise targets your abs but also works your lower back and obliques. It's a great way to add some variety to your core workout.

weighted round arm

To perform the Weighted Round Arm exercise, follow these steps: 1. Stand upright with your feet shoulder-width apart. Hold a weight in each hand, with your palms facing inward towards your body. 2. Slowly lift the weights out to your sides, keeping your arms slightly bent at the elbows. Continue lifting until your arms are parallel to the floor. This is your starting position. 3. From this position, slowly move your arms in a circular motion, as if you were trying to draw a large circle in the air with each hand. Keep your arms at shoulder height throughout the movement. 4. Complete the circle by bringing your arms back to the starting position. This is one repetition. 5. Repeat this movement for your desired number of repetitions. Remember to keep your core engaged and your back straight throughout the exercise. Choose a weight that is challenging but allows you to maintain good form. If you feel any discomfort or pain, stop the exercise immediately and consult with a fitness professional.

weighted pull-up

To perform a weighted pull-up, you'll need a pull-up bar and a weight belt or a weighted vest. 1. Start by securing the weight to your body. If you're using a weight belt, loop it around your waist and attach the weight so it hangs down in the middle. If you're using a weighted vest, simply put it on and adjust the straps for a snug fit. 2. Stand under the pull-up bar. Reach up and grab the bar with your palms facing away from you. Your hands should be slightly wider than shoulder-width apart. 3. Hang from the bar, keeping your arms fully extended. This is your starting position. 4. Pull your body up towards the bar by squeezing your lats, the muscles in your back. Keep your elbows close to your body as you pull up. 5. Continue pulling until your chin is above the bar. Try to avoid using your biceps or shoulders to pull yourself up; the power should come from your lats. 6. Once your chin is above the bar, hold the position for a second to maximize the contraction in your lats. 7. Slowly lower your body back down to the starting position, allowing your arms to fully extend again. 8. Repeat the exercise for your desired number of repetitions. Remember to keep your body straight throughout the exercise and avoid swinging or using momentum to pull yourself up. The weighted pull-up is a challenging exercise, so start with a light weight and gradually increase as your strength improves.

weighted overhead crunch (on stability ball)

1. Start by selecting a suitable weight. If you're new to this exercise, start with a lighter weight to avoid straining your neck or back. 2. Sit on a stability ball with your feet flat on the floor. The ball should be positioned under your lower back. 3. Hold the weight with both hands and extend your arms straight up towards the ceiling. This is your starting position. 4. Engage your core and crunch your upper body towards your knees. As you crunch, keep your arms straight and raise the weight towards the ceiling. 5. Hold this position for a moment, ensuring your abs are fully contracted. 6. Slowly lower your body back to the starting position, keeping your arms straight and the weight above you. 7. Repeat this movement for the desired number of repetitions. Remember to keep your movements controlled and steady. Avoid using your neck or shoulders to lift the weight; the power should come from your abs. Breathe out as you crunch up and breathe in as you return to the starting position.

weighted one hand pull up

To perform the weighted one hand pull up, you'll need a pull-up bar and a weight belt or vest. 1. Start by securing the weight to your body. If you're using a weight belt, loop it around your waist and ensure the weight is hanging between your legs. If you're using a weighted vest, make sure it's securely fastened and evenly distributed. 2. Stand under the pull-up bar. Reach up and grab the bar with one hand, your palm should be facing away from you. Your arm should be fully extended. 3. Brace your core and pull your body up towards the bar. Try to lead with your chest and keep your elbow close to your body. 4. Continue pulling until your chin is above the bar. 5. Pause at the top for a moment, then slowly lower yourself back down to the starting position. 6. Repeat the exercise for your desired number of reps, then switch hands and repeat the same number of reps. Remember to keep your body as straight as possible throughout the exercise. Avoid swinging or using momentum to pull yourself up. The movement should be controlled and deliberate. This exercise is quite advanced, so if you're unable to perform it with added weight, start with just your body weight and gradually add weight as your strength improves.

weighted muscle up (on bar)

To perform a weighted muscle up on a bar, follow these steps: 1. First, secure your weight. This can be a weight belt with plates, a weighted vest, or a dumbbell held between your legs. Ensure the weight is secure and won't fall during the exercise. 2. Stand under a pull-up bar. Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart. Your palms should be facing away from you. 3. Begin by performing a pull-up. Pull your body up towards the bar, leading with your chest and keeping your elbows close to your body. 4. As your chest reaches the bar, transition into the dip phase of the muscle up. This involves leaning your upper body over the bar while pushing down on the bar to lift your body higher. 5. Once your waist is level with the bar, straighten your arms to push your body up until your waist is above the bar. This is the muscle up part of the exercise. 6. Lower yourself back down under control, reversing the movements you made on the way up. This is one repetition. 7. Repeat the exercise for your desired number of repetitions. Remember to keep your core engaged throughout the exercise to maintain stability and control. Also, ensure to warm up properly before attempting this exercise to avoid injury. If you're new to this exercise, start with a lighter weight and gradually increase as you get stronger.

weighted muscle up

1. Start by selecting an appropriate weight. This should be challenging but not so heavy that it compromises your form or safety. Attach the weight to a weight belt around your waist. 2. Stand under a pull-up bar. Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart. 3. Hang from the bar with your arms fully extended. This is your starting position. 4. Begin the exercise by pulling your body up towards the bar. As you pull up, lean your torso back slightly and keep your elbows close to your body. 5. Continue pulling until your chest touches the bar. At the top of the movement, your lats should be fully contracted. 6. Now, transition into the dip phase of the muscle up. Push your body up and over the bar, extending your arms until they are straight and your body is above the bar. 7. Lower yourself back down to the starting position in a controlled manner, ensuring your lats are engaged throughout the movement. 8. Repeat the exercise for the desired number of repetitions. Remember to keep your core engaged throughout the exercise to maintain stability and control. Also, ensure that you are breathing properly - inhale as you lower yourself down and exhale as you pull yourself up.

weighted lunge with swing

To perform the weighted lunge with swing, start by selecting a weight that is challenging but manageable. This could be a dumbbell, kettlebell, or any other type of weight you have available. 1. Stand tall with your feet hip-width apart. Hold the weight in both hands in front of your body. 2. Step forward with your right foot, lowering your body into a lunge. Your right knee should be bent at a 90-degree angle and your left knee should hover just above the ground. 3. As you lunge, swing the weight forward to chest height. Keep your arms straight and your core engaged. 4. Swing the weight back down as you push off your right foot to return to the starting position. 5. Repeat the movement with your left foot stepping forward into a lunge and swinging the weight forward. 6. Continue alternating legs for the desired number of reps or time. Remember to keep your back straight and your core engaged throughout the exercise. The weight should be controlled and not swing wildly. If you find it difficult to maintain balance, try doing the exercise without the weight first to get used to the movement.

weighted kneeling step with swing

To perform the weighted kneeling step with swing, you will need a pair of dumbbells or kettlebells. 1. Start by kneeling on the floor with your knees hip-width apart. Hold a weight in each hand with your arms fully extended by your sides, palms facing inwards. This is your starting position. 2. Slowly step forward with your right foot, placing it flat on the floor in front of you. As you do this, swing your arms forward and up until they are parallel with the floor, keeping a slight bend in your elbows. The weights should be in line with your shoulders. 3. Hold this position for a moment, then slowly lower your arms back down to your sides as you return your right foot to the kneeling position. 4. Repeat the movement with your left foot, stepping forward and swinging your arms up in front of you. 5. Continue alternating sides for the desired number of reps, ensuring to keep your core engaged and your back straight throughout the exercise. Remember to use a weight that is challenging but allows you to maintain proper form. This exercise targets the deltoid muscles in your shoulders, but also works your core and lower body.

weighted hyperextension (on stability ball)

1. Start by selecting a suitable weight. If you're new to this exercise, start with a lighter weight to avoid straining your back. 2. Position the stability ball in front of you and lie face down on it. Your hips should be on top of the ball and your feet should be firmly planted on the ground, shoulder-width apart for balance. 3. Hold the weight against your chest. If you're using a dumbbell, hold it vertically so one end is pointing towards your chin and the other end is pointing towards the floor. 4. Keep your body straight and slowly lower your upper body by bending at the waist as far as you can while keeping your back flat. Inhale as you perform this part of the movement. 5. Lift your torso back to the initial position while exhaling. Keep the weight close to your chest and avoid using your arms to lift the weight; your back should be doing the work. 6. Repeat the movement for the desired number of repetitions. Remember to keep your movements controlled and steady, and avoid any jerky motions or bending too far. Always consult with a fitness professional if you're unsure about the correct form for this exercise.

weighted hanging leg-hip raise

1. Start by selecting an appropriate weight. If you're new to this exercise, start with a lighter weight and gradually increase as you get stronger. 2. Secure the weight between your feet. This could be a dumbbell or a weight plate. Make sure it's secure so it doesn't slip during the exercise. 3. Find a pull-up bar or a similar piece of equipment where you can hang freely. Grip the bar with both hands, shoulder-width apart. Your palms should be facing away from you. 4. Hang from the bar, keeping your body straight. This is your starting position. 5. Slowly raise your legs, keeping them straight, until they are parallel with the floor. Make sure to engage your abs during this movement. The weight should add extra resistance, making your abs work harder. 6. Hold this position for a second, then slowly lower your legs back to the starting position. Make sure to control the movement to avoid swinging. 7. Repeat the exercise for the desired number of repetitions. Remember to breathe during the exercise. Inhale as you lower your legs and exhale as you raise them. Also, keep your head and neck relaxed to avoid strain. This exercise can be challenging, especially with added weight, so make sure to start with a weight you can handle and increase gradually as you get stronger.

weighted front raise

To perform the weighted front raise, follow these steps: 1. Stand upright with your feet shoulder-width apart. Hold a weight in each hand with your palms facing towards your body. This is your starting position. 2. Keeping your back straight and your core engaged, slowly lift the weights up in front of you. Your arms should be slightly bent at the elbows and the weights should be lifted to about shoulder height. 3. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position. 4. Repeat this movement for your desired number of repetitions. Remember to keep your movements controlled, don't use your back or momentum to lift the weights. The focus should be on your delts doing the work. Adjust the weight as needed to ensure you can perform the exercise with proper form.

weighted front plank

1. Start by selecting a weight that is challenging but manageable. This could be a weight plate, dumbbell, or a weighted vest. 2. Get into a standard plank position. This is done by positioning yourself on the floor as if you're about to do a push-up, but instead of placing your hands on the floor, rest on your forearms. Your body should form a straight line from your head to your feet. 3. Once you're in the plank position, have a partner carefully place the weight on your lower back. If you're using a weighted vest, put this on before getting into the plank position. 4. Engage your abs by pulling your belly button in towards your spine. This will help to stabilize your body and protect your lower back. 5. Hold this position for as long as you can, aiming for at least 30 seconds to start with. As your strength improves, try to increase the time you can hold the plank. 6. To finish the exercise, carefully remove the weight from your back and gently lower yourself back to the floor. 7. Rest for a minute or two, then repeat the exercise. Aim for 3 sets of 30 seconds to start with, gradually increasing the time and weight as your strength improves. Remember to keep your body straight throughout the exercise and avoid letting your hips drop. If you feel any discomfort in your lower back, stop the exercise immediately.

weighted drop push up

To perform the weighted drop push up, you will need a weight vest or a backpack filled with weights. 1. Start by putting on your weight vest or backpack. Make sure it's secure and comfortable. 2. Get into a high plank position. Your hands should be slightly wider than shoulder-width apart, and your feet should be set up in a way that feels right and balanced. 3. Lower your body until your chest nearly touches the floor. Keep your elbows close to your body as you do this. 4. Push your body up back to the starting position while keeping your body straight. 5. Once you've pushed back up, quickly remove the weight vest or backpack and drop down into a regular push up. 6. Push back up into the starting position. 7. Put the weight vest or backpack back on and repeat the process. Remember to keep your core engaged throughout the exercise and maintain a straight line from your head to your heels. This exercise targets your pecs but also works your shoulders, triceps, and core. Start with a lower weight and gradually increase as you get stronger.

weighted donkey calf raise

To perform the weighted donkey calf raise, follow these steps: 1. Start by loading the appropriate weight onto the machine. Make sure it's a weight you can handle without straining yourself. 2. Position yourself on the machine by placing your lower back and hips under the padded lever. Your legs should be straight and your toes should be on the platform with your heels extending off. 3. Grasp the handles of the machine for stability. Ensure your torso is parallel to the ground. 4. Lower your heels by bending at the ankles until your calves are fully stretched. Inhale as you do this. 5. Raise your heels by extending your ankles as high as possible while contracting your calves. Ensure that the knees are kept straight without locking them. Exhale as you perform this movement. 6. Hold the contracted position for a second before you start to go back down. 7. Repeat for the recommended amount of repetitions. Remember to perform this exercise slowly and deliberately for the best results. Avoid using your back or thighs to lift the weight; your calves should be doing the work.

weighted decline sit-up

To perform the weighted decline sit-up, start by setting up your decline bench at an angle that is challenging, but still allows you to perform the exercise with proper form. Next, select a weight that is suitable for your fitness level. This could be a weight plate, dumbbell, or medicine ball. Sit on the decline bench and secure your feet under the pads. Hold the weight against your chest. If you're using a weight plate or dumbbell, hold it with both hands. If you're using a medicine ball, you can hold it with one or both hands, depending on its size and weight. Lean back to lie down on the bench, keeping the weight against your chest. This is your starting position. Engage your abs and sit up by raising your upper body towards your knees. Keep the weight against your chest as you do this. Ensure your back remains straight and your movements are controlled. Pause at the top of the sit-up, then slowly lower yourself back down to the starting position. Remember to breathe in as you lower yourself down and breathe out as you sit up. Repeat this movement for your desired number of reps. Ensure you maintain proper form throughout the exercise to effectively target your abs and prevent injury. If the weight becomes too heavy or if you're unable to maintain form, reduce the weight or perform the exercise without any weight until your strength improves.

weighted crunch

To perform the weighted crunch, start by lying flat on your back on a gym mat or comfortable surface. Bend your knees and keep your feet flat on the floor. Hold a weight plate or dumbbell across your chest with both hands. Engage your core and lift your upper body towards your knees, keeping your lower back pressed into the floor. Ensure that the movement is controlled and you're not using momentum to lift yourself. Pause at the top of the movement, squeezing your abs. Then, slowly lower yourself back down to the starting position. Remember to breathe out as you crunch up and breathe in as you lower yourself back down. Repeat this movement for your desired number of repetitions. Ensure that the weight you're using is challenging but allows you to maintain proper form throughout the exercise. If you're new to this exercise, start with a lighter weight and gradually increase as your strength improves. Always consult with a fitness professional if you're unsure about the correct form to prevent any potential injuries.

weighted cossack squats (male)

To perform the weighted cossack squats, follow these steps: 1. Stand upright with your feet wider than shoulder-width apart. Hold a dumbbell or kettlebell in both hands at chest level. This is your starting position. 2. Shift your weight to your right leg and bend your knee, lowering your body into a deep squat. Your left leg should be straight and your toes pointing upwards. The weight should be held steady at your chest. 3. Push through your right heel to rise back up to the starting position. 4. Repeat the movement on your left side. This completes one rep. 5. Aim for 3 sets of 10-12 reps on each side. Remember to keep your back straight and your core engaged throughout the exercise. The weighted cossack squat is a challenging exercise that targets the glutes, but also works the quads, hamstrings, and hip flexors.

weighted close grip chin-up on dip cage

To perform the weighted close grip chin-up on a dip cage, follow these steps: 1. Start by securing a weight belt around your waist. Attach the desired weight to the belt. Ensure the weight is secure and comfortable before proceeding. 2. Approach the dip cage and position yourself under the bars. Reach up and grasp the bars with a close grip, palms facing towards you. Your hands should be closer than shoulder-width apart. 3. Hang at arm's length, also known as a dead hang, with your arms fully extended. This is your starting position. 4. Pull your body up by squeezing your lats and pulling your elbows down towards your hips. Continue to pull yourself up until your chin is above the bar. 5. Pause at the top of the movement for a moment, then slowly lower yourself back down to the starting position. Ensure you fully extend your arms at the bottom of the movement. 6. Repeat the movement for the desired number of repetitions. Remember to keep your body straight and avoid swinging or using momentum to pull yourself up. The movement should be controlled and deliberate to effectively target the lats.

weighted bench dip

To perform the weighted bench dip, start by sitting on the edge of a sturdy bench or chair. Place a weight plate or dumbbell on your lap. Position your hands shoulder-width apart on the bench. Move your torso forward off the bench, supporting your weight with your hands. Extend your legs out in front of you, keeping your feet together. This is your starting position. Lower your body towards the floor by bending your elbows until you reach a 90-degree angle. Keep your back close to the bench throughout the movement. Push your body back up using your triceps to bring your body back to the starting position. Keep your shoulders down as you lift. Repeat this movement for the desired number of repetitions. Remember to keep your core engaged and maintain a straight back throughout the exercise. Ensure to choose a weight that is challenging but allows you to perform the exercise with correct form. If you're new to this exercise, start with a lighter weight and gradually increase as your strength improves.

walking on stepmill

To perform the walking on stepmill exercise, follow these steps: 1. Approach the stepmill machine and stand on the side steps. These are the flat platforms on either side of the moving steps. 2. Grab the handrails for balance and step onto the moving steps. 3. Set your desired speed on the machine's console. If you're a beginner, start with a slower speed to get used to the movement. 4. Begin walking up the steps. Make sure to lift your feet completely off each step, similar to how you would climb real stairs. 5. Keep your back straight and your core engaged. Avoid leaning on the handrails as this can reduce the effectiveness of the exercise. 6. Continue this exercise for a set amount of time or until you've reached your desired number of steps. 7. Once you're done, carefully step off the moving steps onto the side platforms. Remember, the goal of this exercise is to improve endurance, so focus on maintaining a steady pace rather than going as fast as possible. Gradually increase your speed or duration as your endurance improves.

walking on incline treadmill

To perform the walking on incline treadmill exercise, follow these steps: 1. Start by stepping onto the treadmill and securing any safety devices the machine may have. 2. Set the incline level on the treadmill. If you're a beginner, start with a lower incline and gradually increase it as your endurance improves. 3. Stand tall with your shoulders back and your gaze forward. This will help maintain good posture throughout the exercise. 4. Begin walking at a slow pace to warm up. After a few minutes, gradually increase your speed to a brisk walk. 5. As you walk, swing your arms naturally and keep your abs engaged. This will help you maintain balance and stability. 6. Continue walking for a set amount of time or distance. Aim for at least 20 minutes to improve your endurance. 7. Once you've reached your goal, gradually decrease your speed to cool down. 8. Step off the treadmill once it has completely stopped. Remember, the key to this exercise is consistency. The more you do it, the better your endurance will become. Always listen to your body and adjust the incline or speed as needed. Note: The leverage machine is not required for this exercise.

walking lunge

To perform the walking lunge, start by standing tall with your feet hip-width apart. This exercise requires no equipment other than your body weight. Step forward with your right foot, planting it about two feet in front of your left foot. Keep your hands on your hips or let them hang by your sides. Lower your body until your right thigh is parallel to the floor and your right knee is stacked above your right ankle. Your left knee should be bent at a 90-degree angle, hovering just above the floor. Push off your right foot, bringing your left foot forward to step into the next lunge. This time, your left foot should be in front and you'll lower your body until your left thigh is parallel to the floor and your left knee is stacked above your left ankle. Continue this walking lunge pattern for 10-15 steps, then turn around and lunge your way back to the start. This counts as one set. Remember to keep your core engaged and your back straight throughout the exercise. Also, ensure your knee doesn't go past your toes when you're in the lunge position to avoid injury. Perform 3-5 sets of walking lunges for a complete workout targeting your glutes.

walking high knees lunge

Begin by standing tall with your feet hip-width apart. This is your starting position. Step forward with your right foot, lowering your body into a lunge position. Your right knee should be directly above your right ankle, and your left knee should be hovering just above the ground. Push through your right heel to lift your body back up to the starting position, but instead of placing your right foot back on the ground, lift your knee towards your chest. Lower your right foot back to the ground and immediately step forward with your left foot into a lunge position. Repeat the same movement on this side. Continue alternating between your right and left leg, performing high knees in between each lunge. Remember to keep your core engaged and your back straight throughout the exercise. Aim for 10-15 reps on each leg, or as many as you can do with good form. This exercise can be done in sets, with a short rest in between, or as part of a circuit training routine. No equipment is needed for this exercise, as it uses your own body weight for resistance. However, if you want to increase the intensity, you can hold dumbbells in your hands as you perform the lunges. This exercise is great for building endurance, as it gets your heart rate up and works multiple muscle groups at the same time.

walk elliptical cross trainer

1. Start by stepping onto the elliptical machine. Place your feet on the pedals and grip the handles with your hands. Ensure your feet are flat and your posture is upright. 2. Set your desired resistance level on the machine. If you're a beginner, start with a lower resistance and gradually increase it as your endurance improves. 3. Begin pedaling forward. As you do this, push and pull the handles in sync with your strides. This will engage your upper body as well as your lower body, providing a full-body workout. 4. Keep your core engaged throughout the exercise. This will help maintain your balance and posture on the machine. 5. Maintain a steady pace. The goal of this exercise is to build endurance, so it's more about maintaining a consistent speed rather than going as fast as possible. 6. Aim to exercise for at least 20-30 minutes. As your endurance improves, gradually increase the duration of your workouts. 7. Remember to breathe evenly throughout the exercise. Inhale and exhale deeply to ensure your muscles are getting enough oxygen. 8. Once you've completed your workout, gradually decrease the resistance and slow your pace for a cool-down period of about 5 minutes. 9. Step off the machine carefully. Stretch your muscles to prevent stiffness and soreness. Remember, the key to building endurance is consistency. Aim to use the elliptical cross trainer regularly, gradually increasing the duration and intensity of your workouts.

vertical leg raise (on parallel bars)

1. Position yourself on the parallel bars by gripping each bar with your hands. Your palms should be facing inward. 2. Lift your body off the ground by straightening your arms. Your body should be hanging in the air, with your legs hanging straight down. 3. Keep your legs together and your knees straight. Engage your core muscles to prepare for the leg raise. 4. Slowly raise your legs upward while keeping them straight. Try to bring them up to a 90-degree angle, or as high as you can comfortably go. Ensure that you're not using momentum to swing your legs up, but rather using your abdominal muscles to lift them. 5. Hold the position for a second or two at the top of the movement to maximize the contraction in your abs. 6. Slowly lower your legs back down to the starting position. This should be done in a controlled manner to maintain the tension in your abs. 7. Repeat the movement for your desired number of repetitions. Remember to breathe throughout the exercise. Inhale as you lower your legs and exhale as you raise them. This exercise can be challenging, so start with a few repetitions and gradually increase as your strength improves.

v-sit on floor

1. Start by finding a comfortable spot on the floor where you have enough space to extend your legs and arms. 2. Sit down on the floor with your legs extended in front of you. 3. Lean back slightly, keeping your back straight and not rounded. Engage your core muscles to maintain this position. 4. Bend your knees and lift your feet off the floor. Your thighs and torso should form a V shape, hence the name of the exercise. 5. Extend your arms straight out in front of you, parallel to the floor. This will help you balance. 6. Hold this position for as long as you can, aiming for at least 30 seconds to start. Remember to breathe normally throughout the exercise. 7. Lower your legs and relax your arms to return to the starting position. 8. Repeat the exercise for the desired number of repetitions or for a set amount of time. Remember, the key to this exercise is to keep your abs engaged and your back straight. If you're having trouble maintaining the V shape, you can modify the exercise by keeping your feet on the floor.

upward facing dog

1. Start by lying flat on your stomach on a comfortable, flat surface. Extend your legs behind you, tops of the feet resting on the floor. 2. Place your hands on the floor beside your waist so that your palms are down and your fingers are pointing towards the front of the mat. 3. Press your palms firmly into the floor, straighten your arms, and lift your torso up and off the floor. Keep your thighs firm and slightly turned inward, the tops of your feet pressing firmly into the floor. 4. Draw your shoulder blades into your upper back ribs and down towards your tailbone. Broaden across your collarbones. 5. Lift through the top of your sternum but avoid pushing the front of your ribs forward. Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden or puff out the lower back. 6. Hold for 15-30 seconds, breathing easily. Release back to the floor or lift into a Downward Facing Dog, with an exhalation. Remember, this exercise should be avoided if you have a back injury. Always consult with a professional if you're unsure about the form or execution of the exercise.

upper back stretch

1. Stand up straight with your feet shoulder-width apart. 2. Extend your arms out in front of you at shoulder height. 3. Clasp your hands together, palms facing outwards. 4. Push your hands out as far as you can, rounding your upper back and shoulders. 5. Hold this position for 20-30 seconds, feeling a stretch in your upper back. 6. Relax and return to the starting position. 7. Repeat this exercise 5-10 times, or as recommended by your fitness professional. Remember to breathe normally throughout the exercise and avoid any jerky movements. This exercise can be done anywhere as it requires no equipment, just your body weight.

two toe touch (male)

1. Stand upright with your feet hip-width apart. This is your starting position. 2. Lift your right arm straight up above your head, while simultaneously lifting your left leg off the ground. Keep your left leg straight and try to touch your right hand to your left foot. 3. Return to the starting position and repeat the movement with your left arm and right leg. This completes one repetition. 4. Keep your spine straight and your core engaged throughout the exercise. Avoid bending your back or neck to reach your foot. The movement should come from your hip joint. 5. Perform this exercise for the desired number of repetitions. Remember, the goal is not to touch your toes at all costs, but to stretch your spine and improve your balance. If you can't reach your foot, just go as far as you can while maintaining good form. As your flexibility improves, you'll be able to reach further.

twisted leg raise (female)

1. Start by lying flat on your back on a comfortable, flat surface. Extend your legs fully and place your arms at your sides. 2. Lift your legs off the ground, keeping them straight and together. Your body should form a 90-degree angle. 3. Now, twist your hips to the right, lowering your legs towards the ground. Make sure to keep your legs straight and together. 4. Just before your legs touch the ground, pause for a moment, then lift them back up to the center. 5. Repeat the same movement, but this time twist your hips to the left. 6. Continue alternating sides for each rep. 7. Aim for 3 sets of 10-15 reps, or as many as you can manage with good form. Remember to engage your abs throughout the exercise, and not to let your lower back lift off the ground. This exercise should be done in a slow and controlled manner to maximize its effectiveness.

twisted leg raise

1. Start by lying flat on your back on a comfortable, flat surface. Extend your legs fully and place your arms at your sides. 2. Lift your legs off the ground until they're at a 90-degree angle with your torso. Keep your legs straight and together. 3. Engage your abs and twist your hips to the right, lowering your legs towards the ground. Ensure you do this movement slowly and controlled, without letting your legs touch the ground. 4. Lift your legs back to the center, still keeping them straight and together. 5. Repeat the twist on your left side. This completes one rep. 6. Aim to do 3 sets of 10-15 reps each, depending on your fitness level. Remember to keep your movements slow and controlled, and your abs engaged throughout the exercise. Remember, this exercise should be challenging but not painful. If you feel any discomfort or pain, stop the exercise immediately and consult with a fitness professional.

twist hip lift

To perform the twist hip lift, start by lying flat on your back on a comfortable surface. Extend your arms out to your sides for stability. Bend your knees and plant your feet flat on the ground, hip-width apart. Press your feet into the ground and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. This is your starting position. From here, twist your hips to the right, lowering them towards the ground. Just before they touch the ground, twist back to the center and lift your hips back up to the starting position. Then, twist your hips to the left, lowering them towards the ground. Again, just before they touch the ground, twist back to the center and lift your hips back up to the starting position. This completes one repetition. Aim to complete 10-15 repetitions for 3-4 sets. Remember to keep your core engaged and your movements controlled throughout the exercise. The twist hip lift is a bodyweight exercise that targets the glutes, but also works your core and lower back. It's a great exercise to include in your lower body or full-body workouts.

twin handle parallel grip lat pulldown

1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your muscles too much. 2. Stand in front of the cable machine and grasp the twin handles of the parallel grip attachment. Your palms should be facing each other. 3. Step back a few steps, bend your knees slightly and lean back a little. This will be your starting position. 4. Pull the handles down towards your upper chest while keeping your elbows close to your body. Ensure your back is straight and your chest is out. 5. As you pull down, squeeze your shoulder blades together and hold for a second. This will ensure maximum contraction of the lats. 6. Slowly return the handles back to the starting position while maintaining control of the movement. Do not let the weights control you. 7. Repeat this movement for your desired number of repetitions. Remember to keep your core engaged throughout the exercise and avoid using your momentum to pull the weights down. The movement should be controlled and deliberate for the best results.

tuck crunch

To perform the tuck crunch, start by sitting on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your abs, keeping your back straight. This is your starting position. Next, lift your feet off the ground and tuck your knees towards your chest while simultaneously moving your upper body forward. Your elbows should be pointing outwards and your hands should be reaching towards your ankles. Ensure that your abs are engaged throughout the movement. Squeeze your abs at the top of the movement for a second, then slowly lower your body back to the starting position. Remember to breathe in as you lower your body and breathe out as you perform the crunch. Repeat this movement for the desired number of repetitions. Ensure to keep your movements controlled, don't rush through the exercise. The slower you go, the more your abs have to work. This exercise can be modified to be easier by keeping your feet on the ground and simply leaning forward to meet your knees. To make it more challenging, try extending your legs straight out in front of you instead of tucking them in. Remember, it's important to keep your back straight and not to strain your neck during this exercise. If you feel any discomfort or pain, stop the exercise immediately.

triceps stretch

To perform the triceps stretch, start by standing tall with your feet hip-width apart. 1. Lift your right arm straight up overhead, palm facing inwards towards your body. 2. Bend your right elbow so that your right hand is reaching towards the middle of your back, palm facing your back. Your right elbow should be pointing towards the ceiling. 3. Take your left hand and gently hold just above your right elbow, applying slight pressure to deepen the stretch. 4. Hold this position for about 20-30 seconds, feeling a stretch in your right tricep. 5. Release and switch to the other side, repeating the same steps with your left arm. Remember to keep your spine straight and your shoulders relaxed throughout the exercise. Avoid pulling too hard on your elbow, as this can cause strain. This exercise can be repeated 2-3 times on each side.

triceps press

To perform the triceps press exercise, start by sitting on the floor with your legs extended in front of you and your hands resting on the floor behind you, fingers pointing towards your feet. Push through your hands to lift your hips off the ground, keeping your chest up and your back straight. This is your starting position. Bend your elbows to lower your body towards the floor until your arms form a 90-degree angle. Make sure to keep your elbows close to your body and your shoulders down as you lower. Push your body back up to the starting position by straightening your arms, focusing on using your triceps to lift your body. Repeat this movement for your desired number of repetitions. Remember to keep your core engaged throughout the exercise to help maintain proper form and protect your lower back. This exercise can be modified to make it easier by bending your knees and keeping your feet on the floor. To make it more challenging, you can lift one leg off the floor as you perform the exercise.

triceps dips floor

1. Start by sitting on the floor with your knees bent and feet flat on the ground. Place your hands behind you, fingers pointing towards your feet. Your arms should be shoulder-width apart. 2. Push your body up by fully extending your arms while keeping your feet and hands in their initial position. This is your starting position. 3. Lower your body towards the floor by bending your elbows until they form a 90-degree angle. Keep your back close to your hands and ensure your shoulders are down, not hunched up near your ears. 4. Push your body back up to the starting position by extending your elbows and using your triceps to lift your body. 5. Repeat this movement for your desired number of repetitions. Remember to keep your core engaged and your body straight throughout the exercise to maximize its effectiveness. 6. For an added challenge, you can straighten your legs out in front of you instead of keeping them bent. This will make the exercise more difficult and engage your triceps more intensely. Remember to breathe in as you lower your body and breathe out as you push yourself back up. This exercise can be done in sets of 10-15 repetitions, depending on your fitness level.

triceps dip (between benches)

1. Position two benches parallel to each other, about shoulder-width apart. Ensure they are sturdy and can support your body weight. 2. Stand between the benches. Place your hands on the edge of one bench, fingers pointing towards your body. Extend your legs and place your heels on the edge of the other bench. 3. Keep your body close to the bench and maintain a straight back. This is your starting position. 4. Slowly lower your body by bending your elbows until they form a 90-degree angle. Keep your elbows close to your body throughout the movement to ensure your triceps are doing the work. 5. Pause for a moment at the bottom of the movement, then push your body back up to the starting position by extending your elbows and using your triceps to lift your body. 6. Repeat this movement for the desired number of repetitions. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights. 7. Ensure you maintain proper form throughout the exercise. Avoid locking your elbows at the top of the movement and keep your shoulders down and back. 8. Breathe in as you lower your body and breathe out as you push your body back up. Remember, the key to this exercise is control, not speed. It's better to do fewer repetitions with good form than more with poor form.

triceps dip (bench leg)

1. Start by positioning yourself in front of a bench or a sturdy, elevated platform. Your back should be facing the bench. 2. Place your hands shoulder-width apart on the bench, fingers pointing towards your feet. Extend your legs out in front of you. Your weight should be supported by your hands and the heels of your feet. 3. Slowly lower your body by bending your elbows until they form a 90-degree angle. Keep your back close to the bench and ensure your shoulders are down, not hunched up near your ears. 4. Push your body back up using your triceps to bring your body back to the starting position. This is one rep. 5. Repeat this movement for your desired number of repetitions. Ensure to keep your core engaged throughout the exercise to maintain balance and stability. 6. Remember to breathe in as you lower your body and breathe out as you push yourself back up. 7. For beginners, you can modify this exercise by bending your knees at a 90-degree angle. As you get stronger, you can increase the difficulty by straightening your legs or elevating your feet. Remember, the key to this exercise is to focus on your triceps doing the work. Avoid using your shoulders or lower back to lift your body.

triceps dip

1. Start by positioning yourself in front of a secure bench or step. Your back should be to the bench. 2. Place your hands shoulder-width apart on the bench or step. Extend your legs out in front of you. Your heels should be touching the ground, and your body should be close to the bench. 3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. 4. Slowly bend your elbows to lower your body towards the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. 5. 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. 6. Keep your shoulders down as you lower and raise your body. You can adjust your feet position to increase or decrease resistance. 7. Aim for 3 sets of 10-15 reps, or as many as you can do with good form. Remember to always keep your body close to the bench and your back straight. This will ensure you're using your triceps to lift and lower your body, not your shoulders or lower back.

trap bar deadlift

To perform the trap bar deadlift, start by positioning yourself in the center of the trap bar. Stand with your feet hip-width apart. Bend at your hips and knees to lower your body and grasp the handles of the trap bar. Your palms should be facing your body. Ensure your back is straight, your chest is up, and your shoulders are back. This is your starting position. Now, push through your heels to lift the bar by extending your hips and knees. Keep your core engaged and maintain the straightness of your back as you lift. Continue lifting until you're standing upright with the trap bar at hip level. Pause for a moment at the top, then slowly lower the bar back to the starting position by bending at your hips and knees. Make sure to maintain the straightness of your back and keep your core engaged as you lower the bar. Repeat the movement for the desired number of repetitions. Remember to keep the bar as close to your body as possible throughout the movement to reduce the strain on your lower back. The power for the lift should come from your glutes and your legs, not your back. Always start with a lighter weight to ensure you're using the correct form, then gradually increase the weight as you become more comfortable with the exercise.

tire flip

To perform the tire flip exercise, start by standing in front of the tire with your feet shoulder-width apart. Squat down, bending at the hips and knees while keeping your back straight. Grip the tire firmly with your hands underneath it. Your palms should be facing towards you. Make sure your grip is strong and secure before you attempt to lift the tire. Engage your core and glutes as you lift the tire. Push through your heels and use the power of your legs and glutes to lift the tire off the ground. Keep your back straight and your chest up as you lift. Once the tire is off the ground, use your momentum to push the tire forward. You should be flipping the tire over, not just lifting it. After the tire has flipped over, reposition your feet and hands and repeat the process. Remember to keep your core engaged and your back straight throughout the exercise. This will help to prevent injury and ensure that you are working the correct muscles. Perform this exercise for a set number of flips or for a certain amount of time. Rest and then repeat for the desired number of sets. Always remember to warm up before starting the exercise and cool down afterwards. This will help to prevent injury and ensure that your muscles are properly prepared for the exercise.

three bench dip

1. Start by positioning yourself in front of a bench or a sturdy chair. Your back should be facing the bench. 2. Place your hands on the edge of the bench, shoulder-width apart. Your fingers should be pointing towards your feet. 3. Extend your legs out in front of you. Your heels should be touching the ground, and your legs should be straight. 4. Slowly lower your body towards the floor by bending your elbows. Keep your back close to the bench and ensure your elbows are directly under your shoulders when you lower your body. 5. Lower yourself until your elbows form a 90-degree angle. Make sure to keep your body close to the bench. 6. Push your body back up using your triceps to bring your body back to the starting position. This completes one rep. 7. Repeat this movement for your desired number of repetitions. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights.

swing 360

To perform the Swing 360 exercise, start by standing straight with your feet shoulder-width apart. This exercise doesn't require any equipment, just your body weight. 1. Begin by bending your knees slightly and leaning forward at your hips. Keep your back straight and your head up. This is your starting position. 2. Now, swing your arms up and over your head in a circular motion, while simultaneously jumping up and turning your body 180 degrees. 3. As you land, immediately swing your arms back over your head and jump again, turning your body another 180 degrees. You should now be facing the same direction as when you started. 4. Repeat this process for as many repetitions as you can, aiming for a continuous, fluid motion. 5. Remember to keep your core engaged throughout the exercise to maintain balance and control. 6. Try to increase the speed of your swings and jumps as your endurance improves, but always prioritize form and control over speed. This exercise is great for building endurance as it keeps your heart rate up and works multiple muscle groups at once. Remember to breathe consistently throughout the exercise and take breaks as needed.

swimmer kicks v. 2 (male)

Begin by lying flat on your stomach on a comfortable surface, such as a yoga mat or carpeted floor. Extend your arms out in front of you and your legs behind you, as if you were swimming. Engage your core and glutes. Lift your right arm and left leg off the ground simultaneously, keeping them straight. Try to lift them as high as you can without straining your neck or back. Hold this position for a moment, then lower them back to the ground. Repeat the movement with your left arm and right leg. This completes one rep. Ensure that you're not using your lower back to lift your limbs. The power should come from your glutes and core. Perform 3 sets of 10-15 reps, or as many as you can manage with good form. Remember to breathe throughout the exercise, exhaling as you lift your limbs and inhaling as you lower them. This exercise, also known as the Superman, is a great way to target your glutes without any equipment. It also works your lower back and core, making it a good full-body exercise.

suspended split squat

To perform the suspended split squat, you'll need a suspension trainer. 1. Start by adjusting the suspension trainer so that the handles are at about waist height. 2. Stand facing the anchor point and grab the handles with your palms facing each other. 3. Step back with your right foot and place it in one of the foot cradles. Your left foot should remain on the ground. 4. Lower your body into a split squat by bending your left knee and hip as if you were trying to kneel. Your right leg should remain straight and suspended behind you. 5. Push through your left heel to raise your body back up to the starting position. 6. Repeat this movement for your desired number of repetitions, then switch legs and repeat the exercise with your right foot on the ground and your left foot in the foot cradle. Remember to keep your core engaged and your back straight throughout the exercise. This exercise primarily targets your quads, but it also works your glutes and hamstrings.

suspended row

To perform the suspended row exercise, you will need a suspension trainer. 1. Start by adjusting the straps of the suspension trainer to about waist height. 2. Stand facing the anchor point and grab the handles with an overhand grip. Your palms should be facing each other. 3. Walk your feet towards the anchor point until your body is at a slight angle. The closer your feet are to the anchor point, the more challenging the exercise will be. 4. Keep your body straight and rigid, engage your core, and lean back until your arms are fully extended. This is your starting position. 5. Pull your body up towards the handles by squeezing your shoulder blades together and bending your elbows. Your body should remain straight and rigid throughout the movement. 6. Pause at the top of the movement for a second, then slowly lower your body back to the starting position. 7. Repeat for the desired number of repetitions. Remember to keep your body straight and your core engaged throughout the exercise. Avoid letting your hips sag or your back arch. The movement should be controlled and deliberate, focusing on the squeeze in your upper back muscles.

suspended reverse crunch

To perform the suspended reverse crunch, start by finding a stable bar that is high enough for you to hang from. 1. Reach up and grasp the bar with both hands, palms facing forward. Your hands should be shoulder-width apart. 2. Hang from the bar, keeping your body straight and your feet off the ground. This is your starting position. 3. Now, engage your abs and lift your knees towards your chest. Try to keep your legs together and your feet pointed. 4. Once your knees are as high as you can get them, pause for a moment and then slowly lower them back down to the starting position. 5. Make sure to keep your abs engaged and your body as still as possible throughout the movement. 6. Repeat this movement for your desired number of reps. Remember to breathe in as you lower your legs and breathe out as you lift them. This exercise can be challenging, so start with a small number of reps and gradually increase as your strength improves.

suspended push-up

To perform a suspended push-up, you'll need a suspension trainer. Here's how to do it: 1. Start by setting up your suspension trainer. Ensure it's secure and at a height where your hands can reach the handles when you're in a high plank position. 2. Stand facing away from the anchor point, grab the handles, and walk forward until your body is at a slight angle. The further you walk, the harder the exercise will be. 3. Position your hands so they are slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. 4. Lower your body towards the floor by bending your elbows, keeping your body straight and your core engaged. Your elbows should form a 90-degree angle at the bottom of the movement. 5. Push your body back up to the starting position by extending your arms. Make sure to keep your body straight and your core engaged throughout the movement. 6. Repeat the exercise for your desired number of repetitions. Remember to keep your body straight and your core engaged throughout the exercise. This will help to target your pecs and also work your core. Adjust the difficulty of the exercise by changing your body angle - the lower your body angle, the harder the exercise will be.

suspended abdominal fallout

To perform the suspended abdominal fallout exercise, follow these steps: 1. Start by standing upright with your feet shoulder-width apart. 2. Extend your arms in front of you at shoulder height, palms facing down. This is your starting position. 3. Slowly lean forward from your ankles, keeping your body straight from head to heels. As you lean forward, extend your arms out in front of you. 4. Continue to lean forward until you feel a strong contraction in your abs. Make sure to keep your body straight and avoid bending at the hips. 5. Hold this position for a moment, then slowly return to the starting position. 6. Repeat this movement for the desired number of repetitions. Remember to keep your abs engaged throughout the entire exercise and avoid letting your lower back sag. This exercise can be challenging, so start with a small number of repetitions and gradually increase as your strength improves.

superman push-up

To perform the Superman Push-Up, start by getting into a standard push-up position. Your hands should be slightly wider than shoulder-width apart, and your feet should be set up in a way that feels right and balanced. Next, lower your body as you would in a regular push-up. As you push back up, use your momentum to lift your hands and feet off the ground. Your body should be in a straight line, parallel to the floor, like Superman flying. While in the air, extend your arms out in front of you and your legs behind you. This is the "Superman" part of the exercise. Land back on the ground softly, absorbing the impact with your hands and feet, and immediately lower yourself into the next push-up. Remember to keep your core engaged throughout the exercise to protect your lower back. Also, make sure to breathe properly. Inhale as you lower your body, and exhale as you push up and lift off the ground. This exercise is quite advanced and requires a good amount of strength and coordination. If you're a beginner, you might want to start with regular push-ups and gradually work your way up to the Superman Push-Up. The Superman Push-Up primarily targets the pecs, but it also works the shoulders, triceps, abs, and lower back. It's a great exercise for building upper body strength and improving overall fitness.

straight leg outer hip abductor

1. Start by standing upright with your feet hip-width apart. This is your starting position. 2. Shift your weight onto your right foot, keeping your body straight and your core engaged. 3. Slowly lift your left leg out to the side as high as you can without bending your knee. Keep your toes pointed forward and ensure your body remains straight. You should feel a contraction in your outer hip and thigh. 4. Hold this position for a second, then slowly lower your leg back to the starting position. 5. Repeat this movement for your desired number of repetitions, then switch to your right leg. 6. For a more challenging workout, you can add ankle weights or resistance bands. Remember to keep your movements slow and controlled, and avoid leaning to the side as you lift your leg. This exercise can be performed 2-3 times a week as part of your lower body workout routine.

straddle planche

1. Begin by warming up your body with some light cardio exercises like jogging or jumping jacks. This will help to prevent injury during the exercise. 2. Find a clear, open space where you can perform the exercise without any obstructions. You will need enough room to extend your legs out to the sides. 3. Start in a standing position. Bend over and place your hands flat on the ground, shoulder-width apart. 4. Slowly walk your feet back until your body is in a straight line, similar to a push-up position. This is your starting position. 5. Now, lean your weight forward onto your hands while simultaneously lifting your feet off the ground. Your body should be parallel to the ground. 6. Spread your legs apart in a straddle position while keeping them straight. Your body should now resemble a 'T' shape. 7. Hold this position for as long as you can, aiming for at least 10 seconds to start with. Keep your abs engaged and your body as straight as possible. 8. Slowly lower your feet back to the ground and return to the starting position. 9. Repeat the exercise for the desired number of repetitions. Remember to breathe normally throughout the exercise and to keep your body as straight as possible. This exercise requires a lot of strength and balance, so don't be discouraged if you can't hold the position for very long at first. With regular practice, your strength and endurance will improve.

straddle maltese

1. Start by finding a clear, open space where you can comfortably spread out your arms and legs. Make sure the floor is not too hard or slippery to prevent injuries. 2. Stand straight with your feet shoulder-width apart. This is your starting position. 3. Slowly lower your body into a squat position, keeping your back straight and your knees over your toes. 4. As you squat, spread your legs apart into a straddle position. Your feet should be wider than your shoulders and pointed outwards. 5. Extend your arms straight out to the sides, parallel to the floor. Your body should resemble the letter 'T'. 6. Hold this position, known as the straddle maltese, for a few seconds. You should feel your abs and core muscles working to maintain balance. 7. Slowly return to the starting position by bringing your legs back together and lowering your arms. 8. Repeat this exercise for a set of 10-15 repetitions. Aim for 3-4 sets in total. Remember to keep your movements slow and controlled, focusing on engaging your abs throughout the exercise. Breathe in as you lower into the straddle maltese position and breathe out as you return to the starting position.

stationary bike walk

To perform the Stationary Bike Walk exercise, follow these steps: 1. Approach the leverage machine and adjust the seat height so that when you sit, your knees are slightly bent at the pedals' lowest point. 2. Step onto the machine, placing one foot on each side of the bike. Hold onto the handles for support. 3. Sit down on the seat and place your feet on the pedals. Make sure your feet are flat and secure on the pedals. 4. Start pedaling at a slow, steady pace. Keep your back straight and your grip on the handles relaxed. 5. Gradually increase your speed as your muscles warm up. Aim to maintain a steady, moderate pace that raises your heart rate without causing you to lose your breath. 6. Continue pedaling for a set amount of time, such as 20-30 minutes, to build endurance. 7. To finish the exercise, gradually slow down your pedaling speed until you come to a stop. Carefully dismount the bike. Remember to breathe evenly throughout the exercise and to maintain good posture. This exercise is great for building endurance and can be adjusted to suit your fitness level by increasing or decreasing the resistance on the bike.

stationary bike run v. 3

Begin by adjusting the seat height on the stationary bike to align with your hip level when standing next to it. This will ensure you have the correct posture and avoid any unnecessary strain on your knees. Step onto the bike and place your feet in the pedals. Make sure your knees have a slight bend when the pedals are at their lowest point. Adjust the seat forward or backward if necessary. Next, adjust the handlebars to a comfortable height. They should be at a level where you can reach them without hunching over or stretching. Once you're comfortable, start pedaling at a slow pace to warm up your muscles. This should last for about 5-10 minutes. After warming up, increase the resistance on the bike to a level that feels challenging but manageable. This should feel like you're pedaling against some force, similar to biking up a hill. Maintain this pace for about 20-30 minutes. This is where you're building your endurance. Remember to keep your back straight, your grip relaxed, and your breathing steady. After 20-30 minutes, reduce the resistance and pedal at a slower pace for a cool-down period of about 5-10 minutes. Finally, when you're finished, carefully step off the bike and stretch your legs, back, and arms to prevent muscle stiffness. Remember, the key to this exercise is maintaining a challenging but manageable pace for an extended period. This will help build your endurance over time. Always listen to your body and adjust the resistance and duration as needed.

star jump (male)

1. Stand tall with your feet together and arms by your sides. This is your starting position. 2. Bend your knees slightly and then push off the ground to jump up as high as you can. 3. As you jump, spread your legs to be about shoulder-width apart while simultaneously extending your arms above your head. Your body will form the shape of a star, hence the name of the exercise. 4. Land softly with your knees slightly bent. Immediately bring your legs together and your arms back to your sides. 5. Repeat this movement for a set number of repetitions or for a specific time period to build endurance. 6. Remember to maintain a steady rhythm throughout the exercise and to keep your core engaged to maintain balance. 7. Breathe out as you jump and breathe in as you land. 8. For safety, ensure you have enough space around you to perform the exercise without hitting anything. 9. As this is a high impact exercise, if you have any joint issues, consider a lower impact alternative. 10. The star jump is a full-body exercise that improves endurance, so try to incorporate it into your regular workout routine.

standing wheel rollerout

1. Stand upright with your feet shoulder-width apart. Hold the wheel roller with both hands, palms facing down. 2. Extend your arms straight out in front of you, holding the wheel roller at waist height. This is your starting position. 3. Slowly roll the wheel forward, extending your body into a straight position. Keep your abs contracted and avoid arching your back. 4. Continue rolling out until your arms are extended above your head and your body is almost parallel to the floor. 5. Hold this position for a second, then start to roll yourself back to the starting position. Use your abs to pull yourself back up. 6. Repeat this movement for the desired number of repetitions. Remember to keep your movements controlled, focusing on the contraction and extension of your abdominal muscles. Avoid rushing the exercise to maintain proper form and prevent injury.

standing single leg curl

To perform the standing single leg curl, start by standing upright with your feet hip-width apart. Keep your arms relaxed at your sides or place your hands on your hips for balance. Shift your weight onto your right foot, keeping your core engaged for stability. Slowly lift your left foot off the ground, bending your knee. The goal is to bring your heel as close to your buttocks as possible, mimicking a curling motion. Ensure your thighs remain parallel to each other during the movement and avoid leaning forward or backward. Hold this position for a moment, feeling the contraction in your left hamstring. Slowly lower your left foot back to the ground, maintaining control throughout the movement. This completes one repetition. Repeat the exercise for your desired number of repetitions, then switch to your right leg. Remember to keep your movements slow and controlled, focusing on the contraction in your hamstrings. No equipment is needed for this exercise, as it uses your body weight for resistance. However, for an added challenge, you can hold a dumbbell in the hand opposite to the leg being curled.

standing pelvic tilt

1. Stand upright with your feet hip-width apart. Your toes should be pointing forward and your arms should be relaxed at your sides. 2. Engage your core muscles by pulling your belly button in towards your spine. This will help stabilize your body throughout the exercise. 3. Slowly begin to tilt your pelvis forward. To do this, imagine you're trying to spill water out of a bowl that's resting on your lower abdomen. Your buttocks should tuck under and you should feel a slight stretch in your lower back. 4. Hold this position for a few seconds, then slowly tilt your pelvis back to its original position. This time, imagine you're trying to spill water out of a bowl that's resting on your lower back. Your buttocks should stick out slightly and you should feel a slight stretch in your abdominal muscles. 5. Repeat this exercise for a set number of repetitions, typically between 10 and 15. Remember to keep your movements slow and controlled, and to keep your core engaged throughout the exercise. 6. As you get more comfortable with this exercise, you can increase the number of repetitions or hold each tilt for a longer period of time to increase the challenge. Remember, this exercise should not cause pain. If you feel any discomfort, stop the exercise and consult with a healthcare professional.

standing lateral stretch

1. Stand up straight with your feet shoulder-width apart. This is your starting position. 2. Extend your arms overhead, interlocking your fingers. 3. Slowly bend your upper body to the right, keeping your arms straight and overhead. Ensure you are not leaning forward or backward. 4. Hold this position for a few seconds, feeling the stretch in your left lat muscle. 5. Slowly return to the starting position. 6. Repeat the same movement to the left side, this time stretching your right lat muscle. 7. Hold this position for a few seconds before returning to the starting position. 8. Repeat this exercise for the desired number of repetitions. Remember to keep your movements slow and controlled, and focus on the stretch in your lats. Breathe deeply and evenly throughout the exercise.

standing hamstring and calf stretch with strap

1. Stand upright with your feet hip-width apart. Hold one end of the rope in each hand. 2. Lift your right foot off the ground and extend it in front of you. Keep your knee slightly bent to avoid straining it. 3. Loop the rope around the ball of your right foot, holding the ends of the rope firmly in each hand. 4. Gently pull on the rope to lift your right foot off the ground. Keep your leg straight and your foot flexed. You should feel a stretch in your hamstring and calf. 5. Hold this position for 15-30 seconds, breathing deeply and evenly. Make sure to keep your back straight and your standing leg slightly bent. 6. Slowly lower your right foot back to the ground, releasing the tension on the rope. 7. Repeat the stretch with your left leg. 8. Do this exercise for 2-3 sets of 10-15 repetitions on each leg. Remember to keep the movements slow and controlled, and never stretch to the point of pain.

standing calves calf stretch

1. Stand upright with your feet hip-width apart. This is your starting position. 2. Slowly lift your heels off the ground, rising up onto the balls of your feet while keeping your abdominal muscles pulled in so that you move straight upward, rather than leaning forward or backward. 3. Pause for a moment at the top of the movement, then slowly lower your heels back to the ground. 4. Repeat this movement for the desired number of repetitions. 5. To increase the intensity of the stretch, you can perform the exercise on the edge of a step. Stand on the step with your heels hanging off the edge. Lower your heels down below the step and then raise them as high as you can. 6. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights. 7. For safety, ensure you have something nearby to hold onto if you lose your balance.
No tags for this post.