[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.
Yoga Push-up
Begin by lying on the ground with your hands under your shoulders and your feet hip distance apart. Push up off the ground and establish a strong Tall Plank position with your ears, shoulders, hips, and ankles all in a straight line. Pull your chest back towards your knees, creating a triangle position with your body. Looking straight ahead or slightly up, send your chest towards the ground with a scooping motion, keeping your hips elevated. As your chest gets closer to the ground, bring your hips in line with your shoulders and ankles, and then lie on the ground. Point the toes back and press your upper body up, keeping your shoulders back and using the traps to keep your chest up. Lower your torso back to the ground, take a deep breath in, and press back up into the Tall Plank.
Walking Lunge
Take continuous forward lunge steps, alternating sides each step. You may hold a weight for an extra challenge.
V-up
Lie flat on your back with your arms and legs extended. Keeping your buttocks on the ground, touch your fingers to your toes by folding your body in half at the waist. If this is too difficult, begin by touching your knees, then ankles, and toes when it becomes easier.
Uphill Sprint
Sprint up a hill as fast as you can (the steeper, the better). If you do not have a hill available, you can run up stairs or simply sprint on flat ground.
Tuck Jump
Begin with your feet hip distance apart, holding your hands in front of you at about waist height. Bend at the knees and dip down slightly, driving your feet off the ground and up towards your hands. Try to touch your knees to your hands. Re-extend your legs and land on the balls of your feet. Make certain to absorb the shock of the landing by bending your knees. Try to keep your weight in the balls of your feet; do not slam your heels into the ground. The Tuck Jump is meant to serve as a substitution for jumping rope. You may jump rope in any place where this book calls for Tuck Jumps.
Tapping Plank
From an Elbow Plank position, reach out in front you fully extending your arm to touch a target at least forearms distance away from you.
Superman
Lie on your stomach with your arms fully extended in front of you, while simultaneously raising your upper torso and your thighs off the ground. Keep your shoulders pulled down and back while fully engaging your glutes. If you cannot raise the shoulders and the thighs at the same time, first raise the shoulders, and then raise the thighs. Eventually you will develop the strength and flexibility to raise both simultaneously.
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.