[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.
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 6 inches off the ground, step forward with the left foot, then the right hand; the right foot, and then the left hand. Stay in this position for the prescribed time or distance. Keep your hips low and your weight evenly distributed between the feet and hands.
Alternating Lunge Step
Lunge forward, then back. Switch legs each step. Always stay in the same place.
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 hip crease goes below your knees. Engage the glutes to stand up. During the squat, your knees should track out over your toes, but should not pass the toes. While squatting, try to keep the weight in the mid-foot. If squatting below parallel is difficult for you to achieve, you should regularly practice performing squats against a wall.
Tabata
A method of High Intensity Interval Training (HIIT) where the athlete works for 20 seconds and rests for 10 seconds, repeating eight sets usually consisting of four movements.
Sets
For the purposes of this book, a set refers to completing 10 reps. Exercises will often call for a specific number of sets.
Rest
The rest or recovery phase when an athlete stops working. Keeping the rest short and the work intense will increase fitness and fat loss. During the rest period, try to stay active by moving around and shaking out tension. This will help the body recover so that you can work with intensity again.
Reps (or Repetitions)
The number of times you complete an exercise.
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.