[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.
Sit Up
Lay on your back with your knees butterflied out and the bottoms of your feet touching. Hold a kettlebell upside down and by the horns in front of your chest. Sit up until your shoulder passes the hip crease.
Side Plank
Begin in the Elbow Plank position but lift your left arm off the ground, until your torso and hips are at a 90 degree angle to the ground. Extend your left arm towards the ceiling. If this is difficult, you can take your left leg and place it either in front of or behind the other leg.
Run Backwards
Running backwards is exactly as it sounds. It helps improve coordination and agility, uses your normal running muscles differently, and forces your foot to strike the ground in a different manner. If you are nervous about running backwards, begin by running backwards up a hill. This will force you to run slower and increase your confidence in this movement. Plus, if you trip and fall backwards, you will be closer to the ground.
Reverse Sit Up
Laying flat on your back, bring your knees up so your thighs are at 90 degrees to your torso and fully extend your legs over your hips. Raise your hips off the ground as if you are trying to touch the ceiling above you with your toes. Lower your hips back to the ground with control.
Reverse Lunge
Lunge one leg back behind your body, and then step forward. These are much more stable than forward lunges, as your center of gravity does not change (as it does with other lunge steps). You may hold a weight for an additional challenge.
Push-up
Begin in the Tall Plank position with your hands aligned directly under your shoulders, fingertips pointed away from each other. The shoulders, hips, knees and ankles should all be in a straight line. As you initiate the descent, the elbows should travel backwards, with the upper arms staying as close to the body as possible. Maintain full core tension for the entire time you are descending. Your body should travel downwards until your arms are at 90 degree angles, or until your chest touches the ground. If at any time you lose core tension and are unable to maintain the straight line through the shoulder, hip, and ankle line, you have gone too deep into the movement.
Power Skip
Skip the same way you did as a kid, but with each stride bring your knee as high into the air as you can, utilizing a pumping motion with the opposite arm to propel your body as vertically as you can.
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.