[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.
Step Up
From a standing position, flex at the hip, bringing one foot up on the box or bench. Stand up, fully extending the hips at the top. Step back down and repeat with the other leg.
Squat Thrust
Begin in a standing position. Bend at the waist and place both hands on the ground, directly under your shoulders. Kick both legs back, so that your body is in a straight line going from the shoulder, through the hips and ankles. Jump or walk your feet back up outside your hands and stand up completely.
Squat Jack
Stand with your feet together, and your hands behind your head. Send your hips back as you jump your feet out to about shoulder distance apart, and then jump your feet back together and stand up completely.
Sprint
Run as fast as you can. As you fatigue, your pace will slow, but try to hit your top speed at your current fatigue level each time.
Split Squat
This exercise can be performed with a weight, but try it without a weight first to test your strength and ability during this movement. Stand with your feet together, and then jump one leg forward and one leg back, flexing at the knees and lowering your hips. Do not allow your knee to crash into the ground (although it may gently touch the ground if you can control the movement). Immediately reverse the movement, switching the position of your legs. You may return to standing in between. To make the movement more difficult, your legs should be straight at the top of the switch, without touching the ground.
Spiderman Plank
Begin in either the Elbow Plank or the Tall Plank position. With a neutral spine (no arch in the low back, keeping the tailbone tucked) bring your knee to your elbow or the upper arm, and push the knee into the arm as hard as you can before returning the leg behind the body. Repeat on the other side. If you cannot reach your knee to your elbow, get it as close as you can.
Spiderman Crawl
Begin on your hands and knees and lift your knees about 6 inches off the ground. Keeping the hips low, step forward at the same time with one hand and the opposite leg and do a push-up getting your chest as low to the ground as possible. Push back up, and then step forward with the other hand and opposite foot. Continue to walk forward in this fashion.
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.