[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.
Diamond Push-up
Perform a push-up as usual, save that your hands should be positioned under the sternum, with the index fingers and thumbs touching, in the shape of a diamond. Touch your chest to your hands with every repetition.
Deficit Push-up
Perform a push-up with your hands elevated on two stable surfaces, which allows for a deeper range of motion. You can use yoga blocks, two even-sized kettlebells, or two same sized dumbbells. To make this movement more difficult, elevate your feet on a stable surface.
Decline Push-up
Perform a push-up as usual, but keep your feet elevated off the ground. The higher you can lift your feet, the more difficult the movement will be. As with all push-ups, keep the abs, glutes and quads engaged to be sure you use your core.
Dead Bug
Lay on your back with your upper and lower back pressed into the floor or mat. Extend your legs and arms and lower them as close to the ground as you can while maintaining a flat back. Raise one arm and the opposing leg slowly, and then return them to their starting position as you raise the other arm and leg.
Butt Kickers
Leaning forward, run as quickly as you can, while bringing your heels as close to your buttocks as possible.
Burpee Lunge Step
Perform a burpee, but instead of jumping up and clapping above your head at the end, perform a lunge step with each leg.
Burpee Long Jump
Perform a burpee, but instead of jumping up and clapping above your head at the end, stand with both feet hip distance apart. Sweep your arms back, and jump as far as you can with one leap. Perform another burpee when you land.
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.