Strength Winter 2019

Bodyweight Strength Exercises

This circuit is meant to use your bodyweight as part of the resistance to develop strength. 

How to do the circuit? 

  • Go from one move to the next with minimum rest between moves. 
  • 10 to 20 reps of each move depending of your strength level.
  • Circuit should be performed 3 times. 
  • 2 to 3 times per week

 

Superman

This exercise helps to strength the following areas:

  • glutes
  • lower back
  • erector spinae muscles

Face down on a mat, arms fully extended in front of you, palms down.

Squeeze your gluts and simultaneously  lift arms, and chest off the floor.

Hold for two seconds and repeat

Pushup

This exercise helps to strength the following areas:

  • shoulders
  • chest
  • triceps
  • core strength
  • stability

 

Technique

  • Start in a high plank position
  • Shoulders over wristsCore glutes, and legs engaged.
  • Bend the elbows to lower chest to the floor.
  • Elbows should point back at a 45-degree angle.
  • Push back up to starting position, making sure to keep hips in line with the rest of the body.
  • If you can’t push up without dipping hips or get chest to floor, drop to knees to build strength.

 

Shoulder Bridge

This exercise helps to strength the following areas:

  • glutes
  • core
  • hips

 

Technique

  • Line face-up with knees bent and feet flat on the floor, hip-width apart
  •  keeping thighs parallel to each other, contract glutes and lift hips up toward the ceiling so your body forms a straight line from shoulders to knees. 
  • Rest arms at your sides, palms down, or intensify the move by clasping your hands beneath you. Hold for a 3 seconds. 
  • Lower back to starting position and repeat.
 

Jump Squat

This exercise helps to strength the following areas:

  • quads
  • help build bone strength
  • stability

 

Technique

  • Stand with feet wider than shoulder-width apart, toes slightly turned out.
  • Clasp hands in front of chest for balance.
  • Send hips back and bend knees to squat down until butt drops below knee level.
  • As you rise back up, explode off the floor and jump.
  • Land softly, immediately dropping into another squat. Repeat..
 

Curtsy Lunge

This exercise helps to strength the following areas:

  • fire up glutes
  • stability

 

Technique

  • Stand with your feet shoulder-width apart, hands clasped at chest in front of you.
  • Take a big step diagonally forward with right foot, crossing right leg in front of the left.
  • Keeping your back straight, bend knees and lower hips toward floor until right leg is bent to about 90 degrees.
  • Push back up to starting position.
  • Repeat then switch legs.