A
ARNOLD PRESS
- Like a normal dumbbell press but instead of bringing the weights straight down to your
shoulders, bring the weights to meet each other in front of your face, palms rotating in
(similarly to a thruster)
B
BENCH OVERS (Legs and Cardio)
- Stand with your right side next to a bench, with your right foot on the
bench;
- Stand up onto the bench and switch feet by stepping off the bench to
the right with your right foot, keeping your left foot on the bench.
- Repeat that in the opposite direction;
Rookies: Use a lower bench or do fewer repetitions per set.
Die-Hards: Use momentum to propel yourself over the bench at speed so
only one foot touches the bench at any one time
BENCH JUMPS (Legs and Cardio)
- Stand in front of a low bench of about 20- 30 cm in height;
- Squat down and touch the floor with your hands;
- Power up and jump onto the bench;
- Squat down and touch the bench with your hands;
- Jump off the bench and repeat;
Note: Jumping on and off the bench with a squt on the floor and on the bench is
considered one repetition.
Please be extra careful that you get enough height with each jump so you don’t
scrap your shins on the bench
BENT OVER ROW (Upper back, Lower Back)
- Stand with your feet hip distance apart, your body bent forward at the
hips so it is angled similarly to bike riding position.
- Hold a barbell in your hands, hanging straight down under your shoulders;
- Keeping your back position steady, pull the bar up to your chest, and hold
it there for 1 second;
- Let it down again and repeat.
Note: Keep your chest up and look forward.
BENT OVER ROW HOLD (Upper back, Lower Back)
- Stand in the bent over row position holding your barbell with your elbows bent and the bar almost at your chest. Hold
this position.
BENT OVER CABLE CROSS OVERS (From Low Pulley):
- Stand between 2 low pulley cables, and grab the right handle with your left hand
and the left handle with your right hand. Bend your knees slightly and bend at the
waist so your torso is almost parallel to the floor. Now keeping your elbows only
slightly bent stretch your arms a s wide open as you can. Maintain only a slight
bend in your elbows throughout this exercise, if you are bending to much then go
lighter in weight.
BICEP CURL:
- Hold a dumbbell in each hand palms facing you and
thumbs forward. Curl the dumbbells upward and rotate
your wrists so your palms face up wards.
BICEP CURLS INTO TRICEP KICKBACKS:
- Do a bicep curl then go straight into a Tricep kickback as
you come out of the bicep curl
BICEP CURLS, PARTIALS (Biceps)
- Stand holding a barbell with your arms hanging straight down;
- Curl the bar up half way only, and drop it back down (This is partial ‘1’). Complete required number of reps ;
- Partial ‘2’ is from the mid way point all the way up to your shoulders. Complete required number of reps ;
- Partial ‘3’ is all the way up and all the way down. Complete required number of reps ;
Estimated Weights: Entry level 15kg barbell, goal 25kg barbell
BICEP PULL UP (Biceps and Back)
- Grab an overhead bar about shoulder width a part, palms facing towards you
(use a doorway pull-up bar, low ceiling rafters or even a tree branch).
- Pull yourself up till your chest (or chin) is in line with your hands.
- Lower yourself down slowly to fully extend your arms.
Rookies: Use your feet to assist you up. Lower yourself down as slowly as
possible. If you are really battling substitute pull-ups for body rows (refer to
Isometrics in the Jan issue EnduroWorld) until you get stronger.
Die-Hards: Vary your tempo: do the first half of your set as slow as possible, and
then finish with fast reps.
BICYCLES (Abdominals)
- Lying on your back in the crunch position, bring your left
elbow and your right knee together across your body;
- Your right elbow is back towards the floor and your left
leg is outstretch just over floor;
- Now switch to bring your right elbow to your left knee,
while stretching out your right leg and left elbow.
BICYCLES, SIT UP (Abdominals)
- Do two bicycle movements while in the crunch position (lower back still on the floor), then sit right up and repeat
the two bicycle movements. This is considered one repetition;
- Go back down onto your lower back and repeat.
BRIDGE ISOMETRIC HOLD (Core, Deltoids)
- Lie face down, then lift your torso off the ground by resting on the
forearms and your toes only.
- Keep your back flat, in a straight line from head to heels.
- Tilt your pelvis and contract your abdominals to prevent your hips
from sticking up in the air or dropping to the floor.
- Hold for as long as possible.
BRIDGE HOLD, ON ONE LEG (Core, Deltoids)
- Once you are in the bridge hold position, lift one foot off the ground;
- Do not rest your elevated foot on the other foot.
BRIDGE, SIDE (Obliques, Deltoids)
- Lie on your left, lifting your torso of the floor balancing only on your left elbow and your feet;
- Your body should be in a straight line so your hips are off the floor;
- Your right had should be resting on your right hip
- Hold this position for the required length of time then repeat on the other side.
SIDE BRIDGE CABLE ROW:
Lie in side bridge position perpendicular next to a cable set on the lowest pulley
Hold handle so that there is continuous tension on the cable with arm stretched out.
While lying on your side, perform cable row and complete reps. change sides and repeat.
BRIDGE HOLD, REVERSE
- Lie back on your elbows with your feet resting on an aerobic step;
- Now lift your hips off the floor so you are resting on your heels and elbows only;
Note: Try keep your hips up so your body is in a straight line.
BRIDGE SIDE HOLD ELEVATED
- Lie on your right side with your left foot resting on top of an aerobic step, and your right one underneath it. (the
step will need to be length ways)
- Now lift your hips off the floor so you are resting on right elbow and left foot;
- Lift your right foot off the floor to touch the underside of the step
Note: Try keep your hips up so your body is in a straight line
BRIDGE, SIDE ON SWISS BALL (Obliques)
- Do the bridge side hold with your elbow resting on a swiss ball;
- Your feet will need to be spread to assist you with balance.
Note: the stronger your core is, the narrower your feet positioning can be.
BRIDGE, SIDE LIFTS ON SWISS BALL (Obliques)
- Do the bridge side hold with your elbow resting on a swiss ball;
- Your feet will need to be spread to assist you with balance.
- Lift your hips up and down for the required number of reps.
BRIDGE, SUPERMANS (Core)
- From bridge position, lift up your right arm and your left leg, hold for 2 seconds
- Repeat on the other side
BRIDGE, SIDE LIFTS (Obliques)
- From SIDE BRIDGE position, drop your hip to the floor so it touches the floor but does not rest on it;
- Then lift it back up.
- Do required amount of reps then repeat on the other side;
BRIDGE, SIDE CRUNCHES (Obliques)
- Lie on your left elbow and rest on your right foot, body facing forward, with your hips off the floor so your body is in
a straight line;
- Place your left foot behind you and your right hand behind your head;
* This position is called position 1;
- Now bring your left knee up towards your chest while simultaneously bring your right elbow down to meet your left
knee; As you do this you will feel your abdominals contracting into a crunch.
- Return to position 1.
Notes: Make sure you are bringing your entire shoulder down in the crunch movement (not just moving your elbow
down to your knee). Hold this crunch position for a second before repeating.
BRIDGE, KNEES IN (Shoulders, Abs and lower back)
- Hold bridge position
- Now lift your right foot off the floor, bend your right knee and bring it in under your body so your knee almost
touches your chest. Do not let your right foot touch the floor.
- Return your right foot back to the starting position.
- Now keeping your legs straight, drop your hips towards the floor stopping just short of the floor then lift your hips
again.
- Now lift your left foot up and bring your left knee up in towards your chest . . and repeat.
BRIDGE, KNEES SIDE (Shoulders, Abs and lower back)
- Same as bridge knees side but instead of bringing your knee underneath you, bring it round to the side towards your
elbow.
BURPEE (Quads, Chest, Cardio)
- From standing squat down and touch the floor in front of you;
- Jump your legs straight out behind you by supporting your body with your hands
so you are now in a push-up position
- Do a push up;
- Now as you rise from the pushup, jump your legs back underneath you so you are
now back in a low squat;
- From that squat position jump up into the air as high as possible.
- Drop straight back into squat and repeat.
Rookies: Don’t do the push-up or the jumping. From standing bend your legs placing
your hands on the floor and step your legs out so you are in a plank position but with
straight arms. Then step them in again and stand.
Die-Hards: From standing jump up and drop straight down into the push-up position
in one move, so you land on your hands before your feet touch the ground.
BURPEE, BENT OVER ROW (Quads, Chest, Back)
- Do a burpee as above over a barbell;
- As you come up out of the burpee stand with the bar but keep your back angels at about a 70 degree angle, your
back straight!
- Now lift the bar to your chest and hold it there for a second;
- Put the bar back down by squatting and repeat the burpee.
BURPEE, BOX JUMP (Quads, Chest, Cardio)
- Do a burpee as above;
- As you finish the burpee, instead of jumping up into the air, jump up onto a bench approximately 20cm high (or
higher if your knees are strong;
- As you jump off the bench go straight into your next burpee.
BURPEE, CLEAN AND PRESS (Quads, Chest, Shoulders)
- Do a burpee on a bar bell;
- As you come up out of the burpee stand with the barbell and do a shoulder press.
BURPEE, DEADLIFT (Quads, Chest, Shoulders)
- Do a burpee on a bar bell;
- As you come up out of the burpee stand with the barbell, keeping your chest up.
- Make sure you use your legs to stand with the barbell, not your lower back.
Estimated Weights: Entry level 30kg bar, goal 40kg bar
BURPEE, DOUBLE (Quads, Chest, Shoulders)
- Do a burpee as normal but include a ‘burp’;
- So when you are down on the ground you’ll do your push-up, jump your legs in underneath you but instead of
jumping up, you shoot them back out one more time, do another push up. Then jump up back to standing to finish off
your burpee.
BURPEE LATERAL JUMP
- Do a burpee as normal next to a mat;
- As you come out of the burpee to stand up, instead of jumping up rather jump laterally over the mat, then straight
into your next burpee as your land.
BURPEE, NARROW (Quads, Chest, Triceps)
- Do a burpee as normal but when you do your push-up place your hands close together so your elbows brush past
your sides, working your triceps.
BURPEE, PULL UP (Quads, Chest, Back)
- Do a burpee underneath a pull up bar;
- As you come up out of the burpee jump up to grab the pull up bar in an overhand wide grip and do a pull up.
BURPEE, PRESS (Quads, Chest, Cardio)
- Perform your burpees with weights in your hands;
- Do your push up on the weights;
- Instead of jumping up after the push-up, stand with the weights and do a shoulder press.
Estimated Weights: Entry level 10kg dumbbells, goal 15kg dumbbells
BURPPE PRESS + THRUSTER:
- Do a burpree press as normal with d/bs.
- From press position when standing with your hands in the air, go into a thruster, finish your thruster and back into a
burpee.
BURP (Quads, Chest, Cardio)
- A burp is a burpee but without standing up…
- Start in a push up position and shoot your legs straight out
behind you;
- Do a push up; (not shown in photo)
- Jump your legs underneath you then shoot them straight
back out again so you are back in the push up position;
- Do another pushup and repeat.
BURP, SINGLE LEG (Quads, Chest, Cardio)
- Do a burp as above but keep one leg off the floor at all times;
- Finish your reps and then change legs
BURP, NARROW (Quads, Chest, Cardio)
- Do a burp as above but have your hands in a narrow position so when you do your push up your elbows brush past
your sides
BODY ROW (Back and Biceps)
- Lie underneath a parallel bar and grab onto it with your hands
elbow distance apart, with an over hand grip. A smith Machine
works best, or you can use a chest press rack, or even a table top if
you don’t have a parallel bar;
- Keeping your legs and body as straight as possible pull yourself up
until your chest touches the bar (or table)
- Lower yourself back down until your arms are straight;
- Make sure your body is not bent at the hips;
Rookies: Bend your knees so your legs can support some of your body
weight.
BODY ROW, HOLD (Back and Biceps)
- Grap the bar as above, pull your chest towards the bar and hold that position.
BODY ROW, ON MEDICINE BALL (Back and Biceps)
- Do body rows as described above except rest your feet on a medicine ball as opposed to the ground.
- Keep your legs as straight as possible
BODY ROW, UNDERHAND GRIP (Back and Biceps)
- Do body rows as described above except hold the bar with an underhand grip, shoulder distance apart.
BOXING
BOXING, HOOK
- A hard hit on the side of the bag using a circular movement
BOXING, JAB
- A soft fast straight hit on the front of the bag using the same hand as the leg that is in front
BOXING, PUNCH
- Stand in with a staggered foot position, and the bag hard straight in front of you, using the same hand as the leg that is
farthest from the bag
BOXING SIT UPS
- Sit in front of the boxing bag;
- Punch the bag twice, first with the left and then with the right;
- Then lie back, sit up, and punch the bag again this time leading with the right.
BOXING, SHADOW
- Punch out in front of you holding light weights
BOXING OBLIQUES
- Sit to the side of the bag;
- Do a sit up and punch the bag once with the arm that is further away from the bag
BOXING STRAIGHT (Shoulders, Back and Cardio)
- Stand close to the bag and punch it straight on in small quick movements coming from your waist;
BOXING SPEED BALL (Shoulders, Triceps)
- Stand close to the bag with your arms up head height against the bag with your thumbs facing you;
- In small circular movements hit the bag with the baby finger side of your hand moving one hand over the other.
BOXING UPPER CUTS (Shoulders, Biceps)
- Stand close to the bag with your elbows in at your sides, hands touching the bag at hip height, palms facing up;
- Hit the bag in rapid succession in a slight upward movement.
C
CABLE CROSS OVERS (From Low Pulley):
- Stand between 2 low pulley cables, and grab the handles and
pull your hands up together so they meet in front of your face.
Maintain only a slight bend in your elbows throughout this
exercise.
CABLE RAISES (Front, Lateral and Bent Over):
- Use a cable from a low pulley, working one arm at a time.
Lateral Raises: Stand side on to the cable working your opposite side, lifting the cable with a straight arm to shoulder height
out laterally.
Front Raises: Stand with the cable machine behind you, pulling the cable past your side up in front of you to shoulder height.
Bent over: Same position as lateral raises but bend at the waist so your body is almost parallel to the floor
CHIN UP ( Biceps, Back)
- Do a pull up with an underhand grip;
Your hand distance should equal the width of your
shoulders.
CURTSEY:
Lunge sideways behind you as far laterally as you can;
Drop your back knee towards the floor, while keeping your hips facing forward
Repeat all the reps on one leg before changing legs
CLEAN & PRESS (Shoulders, Legs, Core)
- Stand with your feet hip distance apart with a barbell in front of you;
- Grab the bar with an overhand grip, hips just slightly higher than your knees and
your body positioned at a 70 degree angle, shoulders pulled back;
- Stand up with the bar, straightening up your body and flip the bar up to your chest
by bending your elbows; It is important when you first lift the barbell off the ground
your hips and shoulders move up together as your legs straighten, not one faster
than the other.
- Then press the bar above your head;
- Drop the bar back down to your chest;
- Then down to the floor again by going into a squat;
- When lifting the bar off the ground and putting it back down make sure your chest
is up, you are looking forward and your hips are down
CORE – CROSS OVERS
- Lying on your back, preferably on a bench, wearing ankle weights, with your legs vertically upright, with a slight bend in
the knees, holding a dumbbell in your right hand, arm held straight up above you, palm facing towards the left. Now do a fly
with your right hand and simultaneously lower your legs to the left. Repeat reps on one side then change sides and repeat
exercise.
CRUNCHES (Abdominals)
- Lie on the floor with your legs bent, feet resting flat on the ground;
- Contract your abdominals so your lower back is flat on the floor, and your shoulders
are off the floor. Place your hands next to your ears…this is your starting position;
- Now lift your shoulders even further off the floor (small movement) and repeat for
the allocated reps.
CRUNCH, CABLE (Abdominals)
- Kneel in front of a cable machine;
- Set the pulley on the top setting and attached a rope handle to the attachment.
- Hold the rope attachment on either sides of your ears.
- Bending at the hips crunch down and touch the ground in front of your left knee with your right elbow;
- Straighten up and repeat on the other side;
- Throughout the exercise keep your hips up (do not rest on your haunches)
CRUNCH, DOUBLE (Abdominals)
- Lie on the floor with a weight in your hands holding it up towards the ceiling, your legs extended out but off the floor just
above the ground;
- Now do a crunch while simultaneously bringing your knees to your chest, reaching the weight over your knees;
- Return the weight above your head and extend your legs out again, repeat.
CRUNCHES, SWISS BALL (Abdominals)
- Lie back on a Swiss ball with your knees bent at 90 degrees and your feet on the
floor;
- Hold a plate (approximately 7kg’s) in your hands and stretch your arms out
above your head;
- You should feel your abdominals stretched out over the ball;
- Now do a sit up reaching for the ceiling as you sit up;
- Do not let the weight drop forward as this will then make the exercise easier as
the weight will pull you up.
Note: Your hips should be quite low on the ball to prevent you falling over
backwards due to the weight in your hand.
CRUNCH, TABLE (Abdominals)
- Lie on the floor with a weight resting on your shins, your hips bent 90 degrees so your thighs are perpendicular the ground
and your knees also bent 9-0 degrees so your shins are parallel to the floor.
- Now do a crunch while holding your legs in this position and without letting the plate fall off your legs;
D
DEADLIFTS (Lower Back, Legs)
- Stand holding a bar with a two way grip (one hand over the bar and the
other hand under the bar);
- Bending at the knees bring the bar down to the ground;
- It is very important to keep your chest up and keep looking forward.
- Now stand up again with the bar still in hand by driving up through your
heels. Use your legs to stand and lift the weight not your back
DEADLIFTS, ROTATION (Lower Back, Legs)
- As you do your deadlift, instead of bringing the bar down in front of you, rotate the bar and bring it to the ground to
the side of you;
- Ensure to keep both feet on the ground and your chest up.
- Use a much lighter weight than you would normally use for a deadlift, ie use a 20kg bar
DEADLIFTS, WITH SHRUGS
- After each deadlift, do the allocated number for shrugs holding the same bar;
- Then carry on with the next deadlift.
DEADLIFTS, STRAIGHT LEG (Lower Back, Hamstrings)
- Stand, feet shoulder distance apart holding a bar with a two way grip (one
hand over the bar and the other hand under the bar);
- Lower the bar towards the floor keeping your legs straight;
- When you have gone down as far as you can, move the bar slightly
forward (about 10cm) while pushing your hips backward;
- Bring the bar back towards you and explode upward to you are
standing up straight again;
Note: Use your hips to stand up straight by squeezing your gluteus and
driving your hips forward.
DEADLIFTS, SUMO (Lower Back, Legs)
- When you do your deadlift go down as low as you can into a
squat;
- Try to get your hamstrings to touch your calves;
- You will need to use a slightly lighter weight than you would
normally for deadlifts.
DOUBLE CRUNCH (Core)
- Lie on your back with your feet off the floor, legs almost straight, and a weight in your hands;
- So a sit-up (or crunch) while simultaneously bringing your knees into your chest and the weight over your knees;
- Extend your legs back out again and move the weight back over your head;
- Repeat
DOUBLE OVERS (Shoulders, Core, Legs)
See bench overs
F
FARMERS WALK (Legs, shoulders, grip)
- Holding VERY heavy weights with straight arms at your sides walk forward as quickly as possible. The same can be done
walking backwards.
Estimated Weights: Entry level 25kg dumbbells, goal 35kg dumbbells
FLOOR PRESS (Chest, Triceps, Abdominals)
- Lie on your back, knees bent, feet flat on the floor, and a dumbbell in each
hand;
- Punch up toward the ceiling with one hand at a time;
- Reach up with the dumbbell at high as you can rolling onto the opposite
shoulder to assist you with height.
Die-Hards: Do this exercise with your feet elevated in the air above your hips.
Estimated Weights: Entry level 8kg’s, goal 12kg’s
FLOOR PRESS HOLD (Chest, Triceps, Abdominals)
- Lie on your back, in the floor press position, with your arms bent and elbows about 5 cm off the floor, and hold this
position.
FLOOR SWEEPERS (Core, Chest)
- Lie on your back, legs straight up in the air (feet to ceiling) so they form a 90 degree angle
with your body;
- Hold a barbell in your hands, directly above your chest, arms straight (also to ceiling). You
will keep the barbell in this position throughout the exercise;
- Now lift your hips up off the floor, reaching your feet closer to the ceiling, by contracting
your abs, keeping your leg straight all the time;
- When you are in this position (hips off the floor) rotate hips to the left, and drop your legs
towards the floor, keeping them straight, and still in a straight line with your body. So even
though you are rotating your hips you are not dropping your legs at an angle to your body;
- Keeping the rotation in the hips lift the legs back up, do the hip raise and rotate your hips
the other way and repeat.
Estimated Weights: Entry level 25kg barbell, goal 35kg barbell
FRENCH PRESS (Triceps)
- Lie on your back on a bench (or the floor);
- Hold a bar directly above your shoulders, arms straight up;
- Bending your arms at the elbows lower the bar towards your chest;
- Straighten your arm again by pushing the weight back up towards the
ceiling.
Note: Keep your elbow in towards your sides throughout this exercise.
FROGGIES (Abdominals)
- Lie on your back, knees bent, feet flat on the floor, hands next to your ears, head slightly
off the ground and chin up;
- Crunch upward lifting your shoulders off the floor (as you would in a regular 'crunch');
- Simultaneously, lift your feet off the floor;
- Return both your shoulders and feet to the floor . . and that is a froggie! Repeat
Rookies: Lift only one foot off the floor with each crunch, alternating feet.
Die-Hards: Lift your entire lower back off the floor into a full sit-up (as shown in the photo).
Lift your feet high so your knees meet your elbows.
G
GECKO ROWS
- Start with a push up ,do a normal renegade row with a lighter weight than normal.
- As you row by lifting the weight into your side, simultaneously lift your opposite leg,
- Bending at the knee so you bring your knee around to the side (as you would with a bridge knee side), then alternate arms.
GET UPS (Chest, Quads)
- From a push up position, explode up and land in a sumo squat.
- Your hands should leave the ground before your feet touch.
Note: This exercise is advanced. If you battle, then just move
from push-up into squat at your own pace.
GRASSHOPPERS (Cardio, shoulders and legs)
- Place your hands on the floor, so you are almost in a push up position but with your
butt in the air;
- Bring your right foot underneath you until it touches your left hand, with your left
foot extend out behind you;
- Now in rapid succession switch your legs so your right leg is extended out behind
you and your left foot touches your right hand;
- Alternate your feet back and forth;
- Your weight should be on the balls of your feet.
GROUND AND POUND (Arms and Back)
- Stand with dumbbells in your hands, bend forward 45 degrees at the
waist. Keep your chest lifted so your back is arched and NOT rounded.
Keep knees should also bent;
- In rapid succession, punch out towards the ground alternating your
arms.
Estimated Weights: Entry level 8kg’s, goal 14kg’s
H
HAMMER CURLS (Biceps)
- Stand knees slightly bent, slight bend forward at the waist, with a
heavy dumbbell in each hand, palms facing in towards your sides;
- Do a bicep curl with your thumbs up, alternating arms (like a running
man)
Estimated Weights: Entry level 10kg dumbbells, goal 14kg dumbbells
HAMMER CURLS, WITH ELBOW LIFT:
- Do your hammer curls as above but instead of stopping when the dumbbell reaches your shoulder lift your elbows up until
they are in line with your shoulders.
HAMSTRING CURLS ON SWISS BALL (Hamstrings, Core)
- Lie on your back with your feet up on a swiss ball.
- Lift your hips off the floor by pushing down onto your feet;
- Keeping your hips as high as possible roll the ball towards you and
then away from you.
HANGING ABS (Core)
- Hang from a pull up bar. Or use elbow hanging straps if you
have;
- Rotate your hips to the side and lift your knees up to your
elbows.
Note: It is easier to bend your legs as you curl up
HANGING ABS, LEGS STRAIGHT (Core)
- As above, except lift your legs straight up in front
of you, as high as you can.
HANGING ABS, SIDE SIDE (Core)
- As above, except lift your legs so your right knee
touches your left elbow
HEEL TOUCHES (Core)
- Lie on your back with your legs bent so your feet are flat on the floor.
- Crunch up and hold this position;
- Now reach for your right heel with your right hand, then for your left heel
with your left hand.
- That is one rep
HIGH KNEES
- Jog on the spot but lift your knees up to hip height, or higher if you can.
HIGH PULLEY CURLS:
- Stand between 2 high pulley cables, and grab the handles
with an underhand grip. Curl the handles towards your
head. (Not
necessary to go heavy on this exercise)
HIP RAISES
- Lie in your back with your legs straight up in the air (feet to ceiling) so you legs are
90 degrees to the floor and to your upper body;
- Now keeping your legs as straight as possible, lift your hips up off the floor raising
your feet towards the ceiling;
Try not to let your legs swing forward and back, but focus on one point on the ceiling
and keep your feet on that point
HIP RAISES, INCLINE
- Do the above but on an incline so your chest is higher than you hips.
HIGH PULLEY BAR CURLS
- Stand infront of a cable pulley, set the cable pulley on
the top height, standing in front of it in a staggered stance.
Grab the straight bar attachment so that your arms are
parallel to the floor, curl the bar towards your head
keeping your elbows in line with your shoulders.
HYPEREXTENSIONS ON SWISS WALL
Stand at the short end of a bench so it is stretched out in front of you;
Place the swiss ball on the bench
Lie with your hips on the ball and grab the bench to stabilize yourself;
Lift your legs, keeping them straight, as high as you can, then drop back down again
HYPEREXTENSIONS
Lie face down on the roman chair so your body is
lying parallel to the floor, hips resting on the pad.
Bend your body forward at the waist and then flex
back up to horizontal.
J
JUMPING JACKS WITH WEIGHTS (Cardio, lateral delts and calves)
- Hold weights of between 3 and 5 kg’s
- Now do jumping jacks but only lifting your hands in line with your shoulders
K
KNEEL TO STANDING
- Stand in front of a matt with a plate held above your head with your arms straight;
- Keeping your torso balanced, kneel down onto your left knee and then follow with your right
so you are now kneeling on both knees;
- Now stand up onto your left foot first then follow with your right foot, keeping the plate
above your head the whole time;
- Repeat finishing all reps on the left side then move onto the right.
Note: Start with approximately a 10kg plate and increase to 15kg’s, then 20kg’s as your core
gets stronger. Please be VERY careful when you drop down onto your knees.
KNEE UPS
- Stand in front of a bench approximately 40cm high with your right
foot on the bench.
- Now lift your left knee to your chest
- Keeping your weight in your right leg, touch the floor with your left
foot, repeat.
Die Hards: Hold weights in your hands
KNEE UPS WITH CABLE:
- Stand with your back to the cable machine, with your ankle in the ankle strap attached to a low pulley. Stand away from the
cable machine so there is constant tension on the pulley. Balance with all your weight on the leg without the strap, while
lifting your knee up of the opposite leg as high as you can (bend leg at the knee trying to get your knee as close to your
chest as possible). Work through your reps as quickly as possible.
KNEE UPS WITH BICEP CURLS
- Do knee ups holding a dumbbell in each hand;
- Every time you lit your knee up do a bicep curl with both
hands, or you can alternate hands
KNEE TO ELBOW
- From standing position, lift your right knee bending your leg, to meet your left elbow, then repeat bringing your left knee
to right elbow;
- Every time you lift your knee up contract your abdominals as you bring your elbow to meet your knee.
L
LATERAL HIGH PULLS (Lower Back, Delts, Glutes, Inner Thigh)
- Stand holding a barbell with an over hand grip, hands thumb distance apart;
- Take a large step to the right and drop into a side lunge, so your right leg is
bent and your left leg is straight. Make sure both feet are still facing forward
when you lunge so your feet are NOT turned outwards;
- Simultaneously reach for the floor with the barbell, keeping your chest up;
- Come out of the lunge bringing your feet back together while brining the bar
up to your chin in an upright row. Make sure your elbows are always higher
than your hands when in this upright row position;
- Complete all your reps on the right, then complete all your reps on the left.
Estimated Weights: Entry level 20kg bar, goal 35kg bar
LATERAL JUMPS (Cardio and legs)
- Squat down and touch the floor with your hands;
- Then leap up off the floor jumping laterally as far as you can;
- Land and repeat in the opposite direction.
LATERAL RAISES (Lateral deltoids)
- Hold a weight in each hand at your side, palms facing you;
- Lift your arms up, with a very slight bend at the elbow, to shoulder
height;
- Now turn your thumbs down towards the floor, so your palms are now
facing behind you;
- Rotate your palms back to face the floor and bring your arms back down
next to you.
Note: Do not bring your arms in front of you, you must work form your
sides.
LATERAL HOLD (Lateral Deltoids)
With approximately a 5kg weight in each hand, hold your arms out straight to your sides, palms facing down and hold that
position. This strength-endurance exercise mainly uses your shoulders, back, trunk and to a lesser extend your arms.
Lateral Raises, Front Arc:
Start as you would a normal lateral raise with your hand in front of you, palms facing each other. As you lift the weights up
laterally do not strop at shoulder height but keep going bringing the weights round in front of your face until they meet.
LEG EXTENTIONS: (Quads)
Sit in the leg extension machine, do slow reps (each rep
should take 3 seconds), followed by fast reps (as fast as
you can)
LUNGES, FORWARD BACK (Legs)
- From standing position, take a large step forward with your left leg dropping your right knee about
5 cm off the floor;
- Make sure your left knee is directly over your left ankle. (If your knee is too far forward it will take
too much pressure);
- Now in one movement lift your left foot off the floor and lunge backwards, dropping your left
knee towards the floor (but not touching it);
- Ensure your right knee (now in front of you) is directly over your right ankle.
- Try make the transition from forward to back in one movement, without resting your foot for
balance in-between the forward and back lunge.
Rookies: Hold on to a wall for balance.
Estimated Weights: Entry level 8kg’s, goal 15kg’s
LUNGES, FORWARD BACK WITH FRONT RAISES (Legs and Cardio)
- Each time you lunge forward do a straight arm front raise with both arms holding a plate;
- As you return your foot to the centre line bring your arms back down, then do another front raise as you go back into
your back lunge. So you do a front raise with each lunge, forward and back.
LUNGES, JUMPS (Legs and Cardio)
- From standing position, take a large step forward with your left leg
dropping your right knee about 20 cm off the floor. This is your
starting position.
- Now in one movement jump up into the air, switch legs and land;
- Repeat in rapid succession.
Rookies: This is an advanced exercise only
Die-Hards: To increase intensity hold weights in each hand
-
LUNGE, CURTSEY:
Lunge sideways behind you as far laterally as you can;
Drop your back knee towards the floor, while keeping your hips facing forward
Repeat all the reps on one leg before changing legs
LUNGES, JUMPS WITH LATERAL HOLD (Legs and Lateral Delts)
- Holding a dumbbell in each hand, hold your arms out to your sides so they are parallel to the floor;
- While holding this position do your lunge jumps.
LUNGES, REVERSE, WITH BICEP CURLS (Legs and Biceps)
- Holding a dumbbell in each hand, take a large step backward into the lunge position;
- As you step backwards do a bicep curl.
- Ensure each lunge and bicep curl are performed simultaneously;
LUNGES, REVERSE, WITH FRONT RAISE (Legs and Deltoids)
- Holding a plate in with extended arms downward, take a large step backward into the lunge position;
- As you step backwards do a front raise, lifting the plate out in front of you without bending your arms.
- Ensure each lunge and front raise are performed simultaneously;
LUNGES, ROTATION (Legs and Lower Back)
- Hold a barbell and get ready to do a reverse lunge with your right leg’;
- As you step backwards with your right leg, rotate the bar to your left side;
- As you return your right leg to meet your left, bring the bar back in front of you;
- Repeat on the opposite side.
LUNGES, WALKING (Legs)
- From standing position, take a large step forward with your left leg dropping your right knee about 20 cm off the
floor;
- Now in one movement lift your right foot off the floor and take a large step forward, dropping your left knee towards
the floor;
- Do not let your right foot touch the ground once you have picked it up until it is in position in front of you;
LUNGES, WALKING WITH LUNGE JUMPS (Legs)
- Take two walking lung steps, then do two lunge jumps.
- This is considered one rep.
Note: If you have problems with your knees or ankles, substitute the lunge jumps for two reverse lunges.
LUNGES, WALKING ROTATION (Legs and Core)
- Stand holding a plate in your hand, extended out in front of you at belly height;
- Lunge forward with your right leg while simultaneously rotate the weight to your right;
- In one movement now lunge forward with you left leg and rotate the weight to your left.
M
MEDICINE BALL SLAMS (Shoulders, core)
- Holding a medicine ball, stand with your feet just wider than shoulder distance
apart and your knees slightly bent;
- Bring the medicine ball up behind your head;
- From here slam the ball to the ground in front of you as forcefully as you can;
- Immediately catch the ball and repeat in rapid succession.
Rookies: Use a light ball of about 5kg’s
Die-Hards: Try a 10 kg Ball
MOUNTAIN CLIMBERS (Cardio, shoulders and legs)
- Place your hands on the floor, so you are almost in a push up position
but with your butt in the air;
- Bring your right foot underneath you, with your left foot extend out
behind you;
- Now in rapid succession and alternate your feet back and forth
underneath you.
- Your weight should be on the balls of your feet.
MILITARY PRESS, STANDING:
Although you are standing you must avoid hyperextension of your
back. Stand holding a barbell with an overhand grip and rest the bar
on the upper chest. From this position push the bar straight upwards.
O
ONE ARM DUMBBELL ROWS (Back (Lats), Arms, Core)
- Stand next to a bench and place your right knee on the bench as well as your right hand.
- Place your left foot about 40cm away from the bench and bend your left knee so your hips
are in a straight line.
- Hold a weight in your left hand.
- Pull the weight into your left side.
- As you drop it back down towards the floor, angle your arm slightly forward (as opposed to
straight down) .
- When your arm is straight, rotate your thumb towards you.
- Repeat . .
Estimated Weights: Entry level 25kg dumbbell, goal 40kg dumbbell
OBLIQUE CRUNCHES (Obliques)
- Lie on your back, right foot flat on the floor and your left ankle crossed over
your right knee;
- With your hands places behind your head do a crunch to the side by rolling
onto your left shoulder pushing your right elbow towards your left knee.
- Make sure your left knee is pushed as far back as you can so the reach is in
the elbow to knee, not bringing your knee forward to meet your elbow.
P
PIKES, ON SWISS BALL/OR PLATE (Core)
- Place your feet on the swiss ball (or plate) and your hand on the floor, keeping
your arms straight and your body in a bridge position.
- Now lift your hips up towards the ceiling keeping your arms and legs straight;
- Get the feeling of trying to push your chest towards your feet;
- The drop your hips back down again back into bridge position.
PIKES, ON SWISS BALL WITH PUSH UP (Core)
Do your pike on the swiss ball as above but as you drop back down into
the bridge position do a push up.
PIKES, ON SWISS BALL/OR PLATE (Core)
- Place your feet on the swiss ball (or plate) and your hand on the floor, keeping your arms straight and your body in a
bridge position.
- Now lift your hips up towards the ceiling keeping your arms and legs straight;
- Get the feeling of trying to push your chest towards your feet;
- The drop your hips back down again back into bridge position.
PIKES, ON SWISS BALL WITH PUSH UP (Core)
- Do your pike on the swiss ball as above but as you drop back down into the bridge position do a push up.
PLANK TO PUSH UP (Core, Shoulders)
- From the bridge position lift yourself up into the push up
position by straightening your arms one at a time,
- Then drop back down into the bridge position. One arm
at a time
PULLDOWNS (Triceps)
Grab the bar attached to a cable with an underhand
grip and pull the bar down keeping your elbows at your
sides.
PULL-UPS (Back)
- Grab an overhead bar using an over hand grip (palms away from you) , just wider than shoulder width
apart, feet off the floor;
- From full extension of your arms, pull yourself up by bending your elbows and squeezing your lats, until
your chin touches the bar;
- Lower yourself back down to full extension.
Note: Vary your hand positions: Narrow grip (easier), wide grip (tougher), shoulder to shoulder pull-ups
(see photo), underhand (palms facing you).
Rookies: Use your feet to assist you up. Lower yourself down as slowly as possible. If you are really
battling substitute pull-ups for body rows (refer to Isometrics in the Jan issue) until you get stronger.
Die-Hards: Vary your tempo: do the first half of your set as slow as possible, and then finish with fast
reps.
PULL-UPS, BICEP (Back/Bicep) Also called a Chip Up
- Do a pull up with an underhand grip;
- Your hand distance should equal the width of your shoulders.
PULL-UPS, SIDE/SIDE (Back, biceps)
- Grab an overhead bar from either side so the bar runs overhead from front to back
- Lift yourself up to the right hand side by bending;
- Then drop back down to extend your arms;
- Repeat to the left.
PULL-UPS, WEIGHTED
- Do your pull ups with a weight gripped in-between your thighs
PULL OVERS
- Place a dumbbell standing up on a flat bench.
- Lie perpendicular to the bench (torso across it as in forming a cross) with only your
shoulders lying on the surface. Hips should be below the bench and legs bent. The head
will be off the bench as well.
- Grasp the dumbbell with both hands and hold it straight over your chest with a bend in
your arms. Both palms should be pressing against the underside one of the sides of the
dumbbell. This will be your starting position.
- While keeping your arms locked in the bent arm position, lower the weight slowly in an
arc behind your head while Until you feel a stretch on the chest.
- At that point, bring the dumbbell back to the starting position .
- Hold the weight on the initial position for a second and repeat the motion for the
prescribed number of repetitions.
PULL OVERS (Using a barbell):
- Lie on a bench, extend your arms above you holding a barbell with an overhand grip,
shoulder width apart. Lower the barbell behind your head, bending your arms only
slightly. Lift the barbell up again to above your head.
PUSH UPS
PUSH UPS, BALL
Do a push-up with your hands on a medicine ball
PUSH UPS, DECLINE
Do a push-up with your feet elevated on a bench approximately 60cm or higher
PUSH UPS, NARROW
- Go into the push-up position on your hands and your feet, but place your hands directly underneath your shoulders;
- Drop your body towards the floor by bending your arms (as you would a normal push-up);
- Make sure your elbows are tucked in and brush up against your sides as you lower your body (do not let them flare
out to the side)
- Drop as low as you can then push yourself back up.
PUSH UPS, HINDU
- Go into the push-up position on your hands and your feet, hips up in the air so you are in a pike position;
- Bend your elbows and drop your chest down to the ground (without touching the ground), while keeping your hips
in the air;
- Drop your hips down to the ground (without touching the ground) while simultaneously straightening your arms
lifting your chest up wards.
- Go back the same way by dropping your chest to the floor while simultaneously lifting your hips, then straighten
your arms so you are back in the pike position.
PUSH UPS, HOLD
- Drop into a push up position, with your elbows bent 90 degrees and hold that position.
PUSH UPS, ONE ARM
- Place on hand behind your back and one hand centred in front of you.
PUSH UPS, SCORPION
- As you do a push up, lift your left leg and touch the floor on your right side as high up as you can.
- You will have to bend your left leg slightly like a scorpion’s tail.
PUSH UPS, SIDE SIDE
- Do a push up when move across the floor to the right one large stride with both your hands and feet;
- Do another push up then move to the left.
PUSH UPS, STAGGERED (Chest, Core, Delts)
- Do a regular push –up but with your hand placement staggered (your right hand placed higher (in line with your
face) and your left hand placed lower so it’s below your shoulder line)
- Explode up from each push up and switch hands;
- Try switching hands simultaneously so both hands are off the ground at the same time.
PUSH UPS, STEP OVERS (Chest, Core, Delts)
- Do a regular push –up but with your right hand on the long end of a step, your left hand on the floor to the left of
the step.
- The move your upper body over to the right side of the bench by switching hands, and do another push up.
PUSH UPS, T (Chest, rear delts, core)
- Hold a dumbbell in each hand do a push up on the dumbbells.
- Once you have done your push up and your arms are straight again lift your right arm up with the dumbbell in hand,
with a rotator action to the side of you, without bending your arm. Raise the dumbbell right up in line with your
shoulder.
- Return your right hand with the dumbbell to the floor (keeping your arm straight all the time).
- Do a push-up and repeat on the left side.
Estimated Weights: Entry level 5kg’s, goal 8kg’s
PUSH UPS, WIDE (Chest, core)
- Do push-ups with your hands placed as wide apart as possible.
POWER CLEANS (Lower Back, Forearms, Legs)
- Stand with your feet hip distance apart with a barbell in front of you;
- Grab the bar with an overhand grip, hips just slightly higher than your knees and your
body positioned at a 70 degree angle, shoulders pulled back;
- Stand up with the bar, straightening up your body and flip the bar up to your chest by
bending your elbows; It is important when you first lift the barbell off the ground your
hips and shoulders move up together as your legs straighten, not one faster than the
other. The bar will now be at thigh height.
- Rise up onto your toes, and shrug your shoulders to make yourself as tall as possible
while you lift the bar further;
- The break at the elbows to pull the bar to your chest;
- As it reaches your chest bend at the knees pull yourself underneath the to catch the bar
to catch it at shoulder height;
- Return the bat to the ground the same way.
R
R.D.L’s (Hamstrings, Glutes, Lower Back)
- Stand holding a dumbbell in your left hand.
- Reach for the floor with the dumbbell while lifting your right leg up behind you so your torso and your right leg maintain a
straight line;
- When you get to parallel to the floor, stand back up straight.
RDL’s, JUMPING
- As you stand back up, do a small jump forward
RUSSIAN TWISTS (Abdominals)
- Sit on the floor with your legs bent, hands clasped in front of you and lean back 45
degrees;
- Lift your feet off the floor and hold them there;
- Rotate at the waist back and forth, attempting to touch the floor with your elbow
on each rotation;
Rookies: Keep your feet on the floor.
Die-Hards: Hold a weight (approx. 7kgs) and rotate it from side to side. Touch the
weight on the floor with each rotation.
RENEGADE ROWS (Chest, Back)
- Holding a pair of dumbbells, do a push-up on the dumbbells;
- As you come out of the push-up, pull one dumbbell up into your side (like the traditional
one arm row);
- Return the dumbbell to the floor and do another push-up;
- Repeat the one arm dumbbell row on the other side.
- Keep alternating the push-ups with the rows.
Rookies: A wide foot position gives you more balance
Die-Hards: Use a very heavy weight and hold your feet together.
Estimated Weights: Entry level 10kg’s, goal 18kg’s
RENEGADE ROWS, WALKING
- After doing a row put the weight down slightly ahead of you, like a ‘staggered push-up’. Do your push up, row the
opposite hand and again put that weight even further ahead. You will of course have to keep moving your feet to keep yoru
body up with the weights.
REVERSE CURLS:
- Stand holding a barbell with an overhand grip. Curl the
bar upwards keeping your elbows at your sides.
REVERSE LUNGES ON SMITH MACHINE:
- Stand with the smith machine bar resting on your shoulders, now move your feet forward about 20cm so you are leaning
backwards onto the bar. With your right leg step back as far as possible and drop your right knee almost to the floor. Now
bring your right foot back to meet your left foot. Finish all your reps on one leg before moving to the other.
ROLL BACK 2 STANDING (Core, Legs)
- Stand with a mat behind you
- Without touching the floor with your hands, go down onto your butt (sit straight down backwards without turning
sideways)
- Continue the motion rolling backwards onto your back
- Lift your hips so your legs go straight up into the air as if you were doing a hip raise
- Now roll back up at pace right up into standing position without using your hands.
Note: This is not an easy exercise to do but as yoru core gets stronger it will come.
Rookies: Cross your legs as you come up to give yourself a lower point of gravity. Holding a light plate can help as it works as
a counter balance when held out in front of you to pull you up.
Die-Hards: Do this exercise holding a light plate above your head at all times
ROLL OUTS, ON SWISS BALL (Core)
- Hold bridge position with your elbows resting on a swill ball;
- Try roll the ball away from you as far as possible (you won’t be able to go very far);
- Return
S
SCULL CRUSHERS (Triceps)
- Lie on your back on a bench (or the floor);
- Hold a bar directly above your shoulders, arms straight up, 90 degrees to the
floor;
- Bending your arms at the elbows lower the bar towards your head;
- Straighten your arm again by pushing the weight back up towards the ceiling.
Note: Keep your upper arm still, at a 90 degree angle to the floor throughout this
exercise.
SPRINTS, INCLINE ON TREADMILL (Cardio and legs)
- Increase the incline of the treadmill to its maximum;
- Set the pace at a speed you can manage;
- Run for 30 seconds then jump off onto the sides and rest for 15 seconds.
SHORT SPRINTS (Cardio and legs)
- Mark out a distance of about 10 meters (or longer if required);
- At point A, touch the ground with your right hand and sprint the 10m (or further) to point B;
- At point B touch the ground with your left hand and sprint back to point A;
- The sprint to point B and back to point A is considered “one” repetition;
- It is important to touch the ground at each point with alternating hands.
SHORT SPRINTS (INCLINE) (Cardio and legs)
- Mark out a distance of about 10 meters on an incline;
- At point A, touch the ground with your right hand and sprint up the 10m hill to point B;
- At point B touch the ground with your left hand and jog back down to point A;
- It is important to alternate the hand you use to touch the ground at point B with each sprint
Rookies: Use a gradual gradient
Die-Hards: If you can't find a steeper gradient, do your sprints holding weights ie 2-3 kgs.
SHOULDER PRESS, ALTERNATING (Delts)
- Stand with a light dumbbell in each hand at shoulder
height
Punch up into the air with alternating hands
SHOULDER PRESS, HOLD (Delts)
Stand with a dumbbell in each hand, your arms bent so the weights are in line with your eyes, and hold that position.
SIDE/SIDE BENDS (Obliques, Lower Back)
Stand holding a light plate above your head, with straight arms;
Your knees should be slightly bent and your body tilted forward
slightly;
Now bend to the side as far as you can, keeping the slight angle
forward in your body;
Repeat on the other side.
Note: If your lower back gets too sore you are not leaning forward
enough.
SIT UP, WEIGHTED (Abdominals)
- Lie on the floor with a weight in your hands holding it up towards the ceiling;
- Now do a sit up reaching for the ceiling as you sit up;
- Do not let the weight drop forward as this will then make the exercise easier as the weight will pull you up.
SIT UP, V HOLD (Abdominals)
- Sit on the floor and lean backwards;
- Lift your feet off the floor, with your legs only slightly bent so your body and legs form a V;
- Hold this position.
SKATER JUMPS (Glutes)
- Stand holding a plate in front of you, arms bent with the plate just
off your trunk;
- Jump laterally as far as you can leading with the right leg;
- As you land on your right leg, cross your left leg behind you as far
to the right as possible;
- Bend your right leg so you will be going down into a ‘curtsy’ ;
- Now from this position jump laterally again this time leading with
your left leg and repeat on the other side.
SNATCHES (Shoulders, Legs, Core)
- Stand with a dumbbell in your right hand;
- Squat down and reach for the floor with your right hand;
- Then in one explosive movement stand up do a shoulder press
with the right hand;
- The movement must be fast and explosive, with the feeling of
throwing the weight into the air;
- The weight you should use should be just heavier than a weight
you could manage a normal shoulder press;
- Make sure you are looking forward (not down) throughout this
exercise.
SNATCH JUMPS
Do your snatches standing in front of a step approximately 30cm high;
As you pull the weight up into the air, simultaneously jump onto the step
Then set off the step and repeat
STEP UPS (Legs)
- Stand in front of a bench approximately knee height;
- Step up onto the bench with your right leg, then bring your left leg up;
- Drop your left leg back down to the floor, leaving your right foot on the bench;
- Repeat. Finish all your repetitions on the right leg before you switch to the
left leg.
Note: Include dumbbells in your hands to make this exercise more effective.
STEP UPS, REVERSE (Legs)
- The same as step up except do the exercise with the bench behind you and step up backwards onto the step;
- Ensure you keep your hips straight and do not turn to the side.
Note: Include dumbbells in your hands to make this exercise more effective.
SPIDER CLIMBS (Shoulders, Core, Legs)
- Same as a mountain climber except you bring your right foot to the
outside of your right hand (as opposed to underneath you) and
similarly your left hand to your left foot.
SPRAWLS (Shoulders, Core, Legs)
- From standing drop down into a push up position;
- Then drop your hips towards the floor, keeping your arms straight
- Lift your hips back up, jump your legs underneath you and stand.
SPRAWLS, BENCH L’S (Shoulders, Core, Legs)
- Do a sprawl with your hands on the long edge of a bench (or step)
- As you come out of the sprawl, instead of standing up, keep your hands on the bench and jump up onto your haunches,
with your left knee to the left of the bench and the your right knee in front of the bench (so your legs make an L around
the corner of the set/bench.
- Do another sprawl then jump back onto your haunches this time to the right.
SQUATS (Legs)
- From standing, bend your knees until your thighs are parallel to the
floor, into the squat position;
- Keep your chest up and your heels on the ground (lift your toes
slightly off the floor);
- Then driving up through your heels, straighten your legs;
- Go straight back down again without resting at the top of each rep.
SQUATS, BODY WEIGHT SUMO (Legs)
- Squat all the way down until your hamstrings touch your calves;
- It is ok to bring your heels up if you need too.
SQUATS, FRONT (Legs)
- Squat as normal holding a barbell across your chest
SQUATS, FRONT RAISE (Legs & Delts)
- Stand ready to squat holding a plate with straight arms hanging down;
- Squat as far down as possible (sumo style);
- As you do this raise the plate out in front of you with straight arms doing a front raise, to eye height;
- Stand up out of your squat bring the plate back down.
SQUAT HIGH PULLS(Legs & Delts)
- Stand ready to squat holding a bar with straight arms hanging down;
- Squat as far down as possible (sumo style), reaching the barbell towards the floor;
- Stand up out of your squat and as you do this lift the barbell up to your chin, keeping your elbows higher than the
bar at all times.
- Squat back down again, reaching the bar towards the floor . . . and repeat.
Estimated Weights: Entry level 15kg’s, goal 25kg’s
SQUAT, HOLD (Legs)
- Squat down and hold that position;
- Keep your chest up.
SQUAT, JUMPS (Legs)
- Do a body weight squat,
- As you come out of the squat jump up about 10cm off the floor;
- As you land go straight back down into a squat, and repeat.
SQUAT, ISOMETRIC WITH FRONT PUNCHES (Quads, Shoulders)
- Do a squat up against the wall holding yourself so your thighs are parallel to the floor;
- While you are in the position rapidly punch out in front of you alternating hands holding light dumbbells.
SQUAT, REVERSE LUNGE
- Do a squat and immediately do a reverse lunge with your right leg;
- Go back into squat position, squat, then reverse lung with your left leg;
SQUATS, SINGLE LEG (Legs)
- Stand with one held out in front of you, so you engage your hip flexors;
- Now do a squat on your standing leg;
- You may need to hold on to the wall for balance;
- Try go as low as possible.
SQUATS, SINGLE LEG WITH SINGLE PRESS (Legs, Delts and Core)
- Stand on a low step (20cm is enough or higher)
- Keep all your body weight in your right leg, with your left foot hanging off the side of the step
-In your left hand hold a dumbbell at shoulder height. The weight of the dumbbell should be more or less the same
weight you would use for thrusters.
- Now squat down as low as you can manage n your right leg
- As you straighten up out of the squat do a shoulder press with your left hand.
Note: This exercise needs to be done slowly and controlled. It is excellent for building balance.
SUPERMANS
- Lie on a mat on your stomach with your arms stretched
out in front of you.
- Simultaneously lift your arms and legs off the ground so
you are balancing on your stomach.
- Hold for 2 seconds.
SUPERMANS ON SWISS BALL
- Lie face down on a Swiss Ball, with your hands placed behind your head, your feet firmly on the floor.
- Simultaneously lift your arms and legs off the ground so you are balancing on your stomach.
- Lift your chest off the ball and hold for 2 seconds.
SWINGS (Shoulders, Legs, Core)
- Stand with a dumbbell (or kettlebell) in your right hand;
- Squat down and reach for the floor with the dumbbell;
- Then in one explosive movement stand up and do a front raise with your right hand;
Notes: The movement must be fast and explosive, with the feeling of driving your hips
forward to propel the weight up in front of you as you rise from the squat;
Make sure you are looking forward (not down) throughout this exercise.
Estimated Weights: Entry level 10kg’s, goal 15kg’s
SWINGS, FIGURE OF 8
- As you swing with your right hand and the weight goes between your legs, grab the weight from behind you
with you left hand.
-
Swing the weight round to the front of you again, upwards and then between your legs, grapping it this time
with your right hand from behind.
SWISS BALL, ONE ARM LIFTS
- Place your hands on the floor and your shins on a swiss ball;
- Transfer your body weight onto your left hand and lift your right hand off the floor and up to your right side keeping
your arm straight.
- Do all reps on one side then repeat on the other
SWISS BALL, ROLL OUTS
- Place your elbows on the swiss ball, feet on the floor, body in a
straight line;
- Now extend your elbow forward by rolling the ball forward, while
keeping your body still;
- Roll the ball back to you by bringing your elbows back towards you.
SQUIDS
-
A combination of a double legged V-Up and a dumbell fly.
With ankle weights on and d/bs in each hand, lie on your back.
As you bring your arms together for a d/b fly, perform a sit up and lift your legs up into bent leg V-up
Bring arms back down slowly, while lowering and straightening legs at the same time.
T
TADPOLES, (Abdominals)
- Lie on your back with your right foot flat on the floor and your left ankle over your right knee;
- With your hands at your ears, do a crunch while simultaneously lifting your right foot off the floor;
- As you come out of your crunch returning your upper back to the floor, but your right foot back on the floor.
T-BAR ROWS:
Stand on the platform and grab the T-Bar with a wide overhand grip. Keep your knees slightly bent.
Bend forward at 45 degrees keeping your back (very important). Hold this position and pull the pull
the bar towards your chest
THRUSTERS: (Quads, Shoulders, Core)
- Stand with a dumbbell in each hand palms facing you;
- Go into a squat;
- As you stand up out of the squat do a shoulder press with both arms, rotating your palms to
face away from you;
- To finish off the exercise go right up onto your toes.
- Drop back down into a squat, bringing your arms down, bending your elbows so your palms
are facing you again;
- Repeat.
Estimated Weights: Entry level 10kg’s, goal 15kg’s
TRICEP DIPS, Bench (Triceps)
- Sit on a bench/chair with your legs stretched out in front of you.
- Place your hands on the chair just under your hips, palms facing away from you.
- Lift your butt off the chair and drop your hips towards the floor, keeping your legs
straight.
- Now using your arms, lift yourself back upwards until your arms are straight.
Rookies: Bend your legs
Die-Hards: Put your feet up on another chair. You can also add a weight on top of your
lap.
TRICEP DIPS, Parallel (Triceps)
- Support yourself on the parallel bars with arms straight, and your feet lifted of the floor;
- Drop your body down carefully keeping by bending at the elbows. Keep your elbows pointing backwards;
- Push yourself back upwards by straightening your arms.
TURKISH GET-UPS (Shoulders, Core, Glutes)
- Stand with dumbbell in your right hand, holding it straight up above your head. The weight of the
dumbbell should be about the weight you would use to comfortably do 12 shoulder press’s with;
- Knee down on your left knee;
- Lean right over to the left by supporting yourself with your left hand, keeping your right arm straight up
above you the whole time;
- Bring your left leg through to the front of you and lie down flat on the floor with the exception of your
right arm which is still extended up towards the ceiling;
- Now you are going to stand up the same way you came down . .
- Sit up, lean to the left onto your left arm, bring your left leg behind you so you can support yourself on
your left knee, straighten up so your left hand leaves the floor, and stand . . . . your right arm straight up
in the air reaching for the ceiling the entire time.
Note: Keep your eye on the weight above your head through the entire exercise to ensure your arm stays
straight up and does not sway.
TYRE THROWS (Full body)
- Choose a tyre you are able to lift off the ground without hurting your lower back.
- With the tyre in front of you squat down and lift the tyre right off the floor by grabbing the inside rim;
- Throw the tyre over your head so it lands behind you;
- Turn around and repeat.
TYRE FLIPS (Full body)
- Choose a tyre you can manage to lift without straining too much;
- Squat down in front of the tyre until your hamstrings touch your calves,
keeping your back upright, very important!
- Grab the tyre underneath with an underhand grip.
- Using the power in your legs stand up, lifting the tyre, KEEPING YOUR
BACK STRAIGHT all the time.
- Push the tyre over
Rookies: Use a medium size truck tyre
Die Hards: Use a tractor tyre. After each tyre flip, do a jump with legs
together into the tyre and then out the other side. Then turn around to face
the tyre again and repeat.
21’s:
- Standing holding the bar, underhand grip, ready to do
bicep curl. First 7 reps from bottom to mid way, second 7
reps from mid way to top, last 7 from bottom to top.
U
UP AND OVERS (Abdominals)
- Lie on the floor with your legs apart and your hands above your head.
- Now sit up reaching for the ceiling (do not let your hands come forward)
- Once you are up then reach over one leg and attempt to touch your foot;
- Now lie back down again and repeat on the other side.
UP DOWNS
- Do 6 high knees followed by 1 sprawl. This is considered 1 rep.
V
V-UPS (Abdominals)
- Lie on your back with your right leg bent an right foot on the floor, your
left leg is straight and off the floor
- Hold one weight plate with both hands above your head
- Lift the plate upwards while you so a sit up (or crunch) and
simultaneously lift your left leg upwards (keeping it straight) until the
plate and your shin meet.
- Repeat all reps on the left before changing to the right.
Die Hards: Keep your non working leg off the floor
V-UP HOLD (Abdominals)
From a sitting up position, lift your feet off the floor
and lean back
Hold this position
W
WALL BALL (Quads, Shoulders)
- Stand about 1 meter away from a high wall holding a medicine ball;
- Throw the ball up against the wall as high as you can;
- As you catch it drop down into a squat;
- Come out of the squat as you throw the ball up again.
WALL CLIMBS (Shoulders, Triceps)
- Find a wall of approximately chest height;
- Place your hands on top of the wall and lift yourself up;
- Swing your right leg round onto the wall and then stand on top of the wall;
- Jump off using the wall for support with your right hand;
- Repeat the wall climb this time using your left leg to help you up and your left hand to help
you down.
Note: If you have knee problems of feel any discomfort in your knees DO NOT jump off the wall,
instead use steps of a ladder he assist you down.
WHEEL ROLL OUTS (Core, Shoulders)
- Kneel in front of a wheel (or you can use a barbell)
- Place your hands on the bar, shoulder width apart;
- Roll the bar/wheel away from you as far as you can go by dropping your hips towards the
floor as you roll out
- Without falling onto the floor, roll back up
WINDMILLS (Obliques)
- Lie in your back with your legs straight up in the air so you legs are 90 degrees to the floor
and to your upper body;
- Now keeping your legs as straight as possible drop your legs towards the floor to your right
side.
- It is important that you keep your legs 90 degrees to your body as you drop your legs to the
floor and not allow that angel to get bigger.
- Lift your legs back up and slowly lower then to your left.
- Your hands will need to be 45 degrees out to your sides to support you.
WOOD CHOPPER (Obliques)
- Stand next to a cable machine (side on) holding the
cable with a single hand pully with both hands; If you do
not have a cable machine use a theraband (resistance
band); The band/cable should be set the same height at
your chest;
- Hold your arms straight out in front of you but angled
towards the cable machine or band support pole;
- Keeping your hips still rotate your arms away from the
cable/support pole, using your waist and keeping your
arms straight;
Slowly rotate back.