[wpg_list]
[glossary-terms]
[wpg_list post_type=”glossary” template=”alphabet”]
Weighted Lunge
Hold dumbbells (or kettlebells) in the Rack Position or at your sides and lunge forward or backwards.
Shoulder Press
This movement may be performed either seated or standing, and can utilize dumbbells (or other weights such as barbells or kettlebells). Dumbbells and kettlebells allow
Seated Bicep Curl
Sit on the edge of a flat bench with a dumbbell in each hand and the arms fully extended, with your palms facing your body.
Reverse Lunge With Weights
Stand holding a pair of dumbbells with your feet together. Keep your shoulders back and down and your head up. Take a step backward with
Pull-up
With your palms facing away from the body, grab a pull-up bar with your hands (about shoulder distance apart). Hang from the bar, staying active
Overhead Walking Lunge
Hold a dumbbell (or a plate or kettlebell) over your head with two hands and lunge forward, alternating legs each step.
Burpee Box Jump
Perform a burpee, but instead of jumping up and clapping above your head at the end, jump up or step up onto an appropriate size box or bench.
Burpee
Stand with your feet shoulder distance apart. Fold at the waist and place hands just in front of and outside the feet. Jump or step with both feet back to the Elbow Plank position, perform a push-up, and then jump or walk both feet up close to the hands as you send your hips straight up, and then stand up. If the push-up is too difficult, you can take it out until you develop the strength.
Bridge
Lay on your back with your feet between hip and shoulder distance apart, and your knees bent at about 45 degrees. Take a deep breath in, drive your heels into the ground, squeeze your glutes, and then send your hips towards the sky while trying to make your body into a straight line through the shoulders, hips, and knees. Keep the glutes tight, and continue to push the hips higher as your flexibility increases.
Box Jump (on Bench)/step-up
From a standing position, swing your arms back, and then sweep the arms forwards, bringing both knees up and landing with your full foot on a box, bench, or other stable surface you can jump on. Stand up fully, extending the hips at the top. Either jump or step back down.
Bottom to Bottom Squat
This is performed exactly as an air squat, except that the rest portion of this movement is completed at the bottom of the squat position.
Bicycle Crunch
Lay on your back with your hands behind your head. Bring your knees up to your chest and extend one leg straight out. Keep your lower back flat on the ground. Quickly bring your right elbow to your left knee, and then alternate sides as quickly as you can.
Bench Step Up With Knee/leg Raise
Stand facing a box or bench of appropriate height with the feet together. Step one leg up onto the box and fully extend that hip. As you stand up, flex at the other hip, drawing the knee up as high as you can. Reverse this movement to step down. Perform this movement holding a weight if possible.
Active Recovery
During your rest or recovery period, continue to move by shaking out your legs or arms to help your body pump blood and oxygen back
Air Squat
Begin with your feet shoulder distance apart, with the toes pointing slightly away from each other. Send your hips down, and then back until your
Alternating Lunge Step
Lunge forward, then back. Switch legs each step. Always stay in the same place.
Bear Crawl
Begin on your hands and knees with your hands directly under your shoulders and the knees right under the hips. Lifting your knees to about
Bench Step Up With Knee/leg Raise
Stand facing a box or bench of appropriate height with the feet together. Step one leg up onto the box and fully extend that hip.
Bent Over Row
Stand with feet hip to shoulder distance apart. Bend at the waist, maintaining a flat (neutral) back position. Hold two dumbbells directly under your shoulders.