Major variants: cable row (using a cable machine while seated). The sumo squat places more emphasis on the hip adductors and abductors than an air squat (below). Equipment: dumbbells, barbell, Smith machine or bench press machine. Instead of pushing up, push back. Just letting you know that our website, like most others, uses cookies to give you the best browsing experience. Thanks so much Amber! Forward Lunge . Copyright 2020 Travel Strong | Disclaimer | Privacy Policy | Terms of Use | Contact. Kneel down on all fours with your legs bent at 90 degrees. As you improve at this exercise you can use lower surfaces. Hold the top position for a few seconds before returning to the ground. The wide push-up targets the chest musculature differently to other push-up variations because of the disadvantage you are putting yourself at. Begin in the standard push-up position, but as you descend lean to one side to add more stress to that side. Facing up, use your hands and feet to lift your buttocks off the ground. Keeping your core tight, rotate you legs from side to side to mimic windscreen wipers. To complete this exercise, put your feet on a Swiss ball, so that your heels are in a stable position on the ball, then lift your body off the floor and form a straight line from your shoulders to your feet. Excellent, this page just got even better! Aztecs are amazing… Something to aspire to! In the video I’ve linked to the guy is using a TRX, but you can use the underside of a table instead. With your legs extended, lift the heels a few inches off the ground. Exercise Guides. Lie on your back with your knees bent and feet flat on the floor. Rather than stepping forward, try … Urban Body Fitness: FITNESS CLASS NAMES. Simultaneously lift your arms, legs and torso off the ground. There's a reason this single exercise has been labeled the total-body workout. View Exercise » 4. Bend at the elbows until your chest touches the floor, and then quickly push back up to return to the starting position. Climbing stairs and going … From a standing position, slowly rise up on to the toes, keeping the knees straight and heels off the floor. My suggestion is to use the table below to pick an exercise from each category that you think you might be able to perform for the target reps/time, and create a circuit with the exercises in the same order as they are in the table. The bar starts on the floor and the individual sets up like a normal deadlift but the knees are at a 160° angle instead of 135° on the conventional deadlift. Open your knees by flexing your glutes and hold the position. Repeat. Keep your weight on your heels throughout the movement and press through them to return to a standing position. The standing calf raise is performed by plantarflexing the feet to lift the body. Slowly return to the starting position. Stand with your feet hip-width apart and your feet facing forward. Start lying on your back with arms at your sides and palms facing down. But, deciding on what name to choose is a tough decision. Stand on one leg with your hands out in front of you as a counter balance. The left leg should now be extended behind the body with the right knee forward. The classic push-up. Major variants: hanging ~ (hanging from a high bar), side ~ (lying on side), knee raise (lying on back, drawing knees to chest). From there, swing forward to get some momentum and then pull-up as explosively as possible. Bend your knees 90 degrees and keep your body in a straight line by bracing your glutes and abs. People may describe muscle-strengthening exercises as being upper body, lower body, or core exercises. Keeping your elbows close to your body, and your glutes and core braced, lower yourself until your chest touches the surface. Lie down on the ground with your knees bent and hands behind your head. Hold briefly, then come back down. Relying on the arm on the ground as much as possible, lower yourself down to the ground and push back up. Upright rows are prone to injure the shoulder through internal rotation and elevation of the ball and socket joint. Everybody hates burpees, but that’s because they work so well. Gradually reduce the incline until you are able to perform it from the ground. 10 Things Only CrossFitters Understand. It would have taken me months to create all the demonstrations personally (and some I can’t even do! From a standing position, bend at the hips and keep your back straight. You may want to take a short break in between each letter of the full name workout, because this one is challenging. Here we tried to suggest some Catchy Fitness Boot Camp Names ideas for your Inspiration. This variation is generally thought to be more difficult than the back lever. Keeping your hips high, walk yourself backwards using same-side patterns of leg and arm movement. 65. This is a full planche, and is seriously impressive. Nowadays it’s cool to hate sit-ups, but done with good form this classic is still effective. Don’t go crazy though – place your hands 3 or 4 inches beyond shoulder width. Remember to keep your body in a straight line. Stand near a doorway or vertical pole. Place your hands on the edge of a table or chair, and back your feet away. With your knees resting against your elbows, gradually lean forward until only your hands are on the floor. The exercise is used to strengthen the quadriceps. This variation places more emphasis on the glutes, and less on the hamstrings. The pistol squat takes a great deal of balance, coordination, flexibility, and strength. 5) Visit our fitness resource for additional printable workouts, tips & fitness accessories. We’ve compiled a variety of small group fitness class names for you to use or adapt. Here are 10 full body exercises that will get you more bang for your buck: 1. With your other leg out behind you and a slight forward lean, sit back until the knee of the rear leg comes close to the ground. Extend the legs behind you and rise up on to your toes. Once the two-legged calf-raise becomes too easy move on to this variation. No problem – I’m glad you like it. 1) Stretch the muscles of your legs and arms. To give it a shot (excuse the pun), hold one leg out in front of you from a standing position and squat down while keeping your weight on your back foot. Equipment: body weight, dumbbell or crunch machine. Rather than stepping forward, try taking a long stride backwards to place added emphasis on the hips. While your business may be extremely professional and important, choosing a creative company name can attract more attention. Desert Gymcats: 9 … Bodyweight workouts are exercise routines that use a person’s own bodyweight to create resistance and improve strength, flexibility, and endurance, as well as coordination. Pause at the top and slowly return to the starting position. [2], The leg press is performed while seated by pushing a weight away from the body with the feet. Six Packed Belly: This is an easy to remember name. From there squeeze your glutes to lift your hips as high as possible, as in other variations of this exercise. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Reverse the movement to return to the starting position. [4] The legs extension serves to also strengthen the muscles around the knees and is an exercise that is preferred by physical therapists. Equipment: dumbbells, cable machine or lateral raise machine. ), so I just want to say a quick thanks to everyone whose videos I have linked out to, with shout outs to Fitocracy, Tony Gentilcore, Jason Ferruggia, Bret Contreras, Neghar Fonooni and Jordan Syatt – all of whom I have linked to multiples times. Single-Leg Shoulders Elevated Hip Raise. Set up just as you would for a normal pull-up (palms away from you), but pull your body to one side to add emphasis to that side. Push back up into the starting position and repeat with the opposite leg. If you need a quick workout, just spell your first name or nickname. Lifting weights and doing bodyweight exercises is the perfect combination! This variation will train your shoulders and prepare for you some difficult bodyweight exercises. Jump and spread your legs to your side while simultaneously lifting the arms. Secondary body parts assist and are worked less, sometimes only during part of the movement. Keep your body in a straight line by tightening your core and glutes. Slow and controlled movement very important – wonderful calf stretch. Equipment: chin-up bar or chin-up machine. With your hands behind the head, contract your core and curl your upper back up from the floor. To return to the starting position, raise your torso while lowering the back leg. The YTWL is great for strengthening many of the smaller muscles in the shoulder joint. Bend your elbows, and as your body approaches the floor arch your back so you are looking towards the ceiling. Squeeze your glutes, quads and abs as hard as you possibly can. It needs to be … Keeping the back straight, tighten your core, quads and glutes and hold the position for 30-60 seconds (or as long as you can). If you’re using a bar grab it with your palms facing away from you, and if you’re using a table grab the outer edges. Lift your legs off the ground and make a pedalling motion (like you’re riding a bicycle!). There is no movement more basic to everyday life than picking a dead weight up off of the floor, and for this reason focusing on improving one's deadlift will help prevent back injuries. Return to the starting position and repeat with the opposite leg. This is a great exercise that can be tricky to master. OK, so technically you need a rope for this one, but it’s worth getting one because jumping rope is fantastic for warming-up, training your calves, and building your aerobic capacity. Keeping your body in a straight line, and your weight on your toes, lower your body to the surface by bending your elbows. No matter what you're hoping to build, the clean and jerk will probably be a great addition to your training. Awesome list, Owen! Keep your feet together and lift your knees to your torso as you jump. Try to limit movement in the lower back. The stiff-legged deadlift is a deadlift variation where little to no knee movement occurs, increasing hamstring, glute, and lower back activation. This one’s seriously tough. Should the regular inverted row become too easy, you can make it more difficult by elevating your feet on something such as a chair. Most people find pull-ups (palms facing away) more difficult than chin-ups because of the reduced involvement of the biceps. Try not to bend at the knees and hips, which brings in the quadriceps and glutes. Start from the floor and then do it from a step to increase the difficulty. Glutes and Hamstrings 4. Lower your body towards the ground by bending your elbows. Push back up to the starting position. Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. With nothing but your upper back on the floor, lift your entire body off the floor and keep it in a straight line by bracing, well, pretty much everything. Keep the good job!! When you push yourself back up to the starting position, try to avoid twisting. This is a great way of training for the one-arm push-up. That’s one rep. Get into a normal push-up position and lower yourself to the ground. Major variants: Arnold Press (dumbbells are raised while rotating the palms outwards). Raise one arm forward while simultaneously lifting your opposite leg until both limbs are in line with your torso. Flatten your back against the floor and exhale as you lower one leg and the opposing arm until they are just hovering above the ground. It involves the hamstrings but is primarily used to strengthen the lower back; the degree of knee bend used will change the focus – nearly straight-legged involving the hamstrings most. Hold the position for a few seconds then roll the ball out again and repeat the movement. It is basically the same as the sit-up, but at the top of the movement bring the opposite elbow towards the knee. If you’re interested in giving it a go, I recommend this tutorial by Al Kavadlo. This one takes a little getting used to, but is great for isolating the soleus. Engage your core, and make small up-and-down kicks with the legs. Lifting belts are often used to help support the lower back. 1. Standing with your knees slightly bent, jump up as high as possible and bring your knees in toward your chest while extending the arms straight out. The whole point of this list was to help you make your workouts challenging and fun. Set up as you would for a push-up, but place your feet further apart and keep your hips up. Push through your heels and use your glutes to lift your hips as high as possible. Chest, Shoulders and Triceps 7. The squat is performed by squatting down with a weight held across the upper back (below the neck) and standing up straight again. Now if I have time to go with my enthusiasm, I’ll be a real stud! Standing in front on a raised surface (such as a chair, stool or step), stand on one leg and sit back on to the surface behind you. Step up until the front leg is straight, and then return to start by stepping down (don’t jump!). This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Oh my goodness, this post is iNCREDIBLE! I usually go to the gym, but like to mix things up whenever I can’t make it in. Kick back your feet into a push-up position, and then quickly bring them forward to land in a squat position. Hold briefly, and then lower yourself back down. When performed correctly, the role of the arms in the deadlift is only that of cables attaching the weight to the body; the musculature of the arms should not be used to lift the weight. This is an isolation exercise for the calves; it particularly emphasises the gastrocnemius muscle, and recruits the soleus muscle. Downward-facing Dog. On your side, with just one foot and one forearm touching the ground, raise your body up and keep your body in a straight line. The frog stand sets you up for a number of difficult exercises that involve balancing on your hands, including the planche. Lying on the ground with your knees bent, contract your abs to lift your body off the ground. You can gradually reduce the elevation until you are to perform a normal push-up from the ground. Spare the spine by limiting your range of motion. Once the static lunge becomes too easy try stepping forward and then pushing back up to stand with your feet together. From there, slowly lower yourself down until your knee touches the ground, then stand back up. Centre yourself between the surfaces you are using and lift yourself off the ground. Push back up to return to the starting position. https://en.wikipedia.org/w/index.php?title=List_of_weight_training_exercises&oldid=996381562, Articles with unsourced statements from October 2012, Creative Commons Attribution-ShareAlike License. Starting on your hands and knees, place your feet against a wall and walk your feet up until you are in a handstand position. The exercises are organized according to the muscle groups they target so you can easily find what you’re looking for, and by difficulty (from easiest to most difficult). Lower your body towards the wall while keeping your core and glutes tight to keep you body in a straight line. 1 Bodyweight Bridge For this variation, you need enough strength and power in your upper body to get yourself airborne. You'll find on this page links to every total gym exercise you can find in this website. Not only do burpees … Land with the knees slightly bent and quickly repeat the movement! Sit on the ground with your feet out in front of you and your arms at your sides. [6], The seated calf raise is performed by flexing the feet to lift a weight held on the knees. 26. Bent Knee Push-up. Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps). The snatch is one of the two current olympic weightlifting events (the other being the clean and jerk). Working towards these movements can build serious strength in your arms, chest, back and abs. If you are using this as a full workout, you will want to create sets, maybe use your first name as one set, middle name as the … Once the static lunge becomes too easy try stepping forward and then pushing back up to stand with your feet together. This is a partial list of weight training exercises organized by muscle groups. Your feet will stay in this position throughout the exercise. Lie flat on the ground with your legs straight. It’s for that reason that it’s one of the most impressive bodyweight exercises in existence. Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. This is an isolation exercise for the calves, and particularly emphasises the soleus muscle.[7]. Heavenly Bodies: Before long, all of your patrons will have truly heavenly bodies. You can also mention who the class is for by including a training level – fundamentals, intermediate, pro, etc. Once you are comfortable with wall push-ups find a surface closer to the ground. The leg curl is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks. You can click on any of the exercises to be taken to a demonstration on YouTube. Curls N’ Crunches: Because your gym caters to the core. Once in a push-up position, start taking tiny steps until the feet meet the hands. The brand name reinforces its qualities and sends a strong message about what it is all about. A primary body part is engaged. 67. Shoulders-and-Feet-Elevated Hip Raise. Lower the legs slowly to the ground. Equipment: dumbbell, barbell, Smith machine or T-bar machine. Quickly push back up to the starting position. Focus on squeezing your glutes throughout. Keeping your head and neck in neutral alignment, get on all fours with your weight on your hands and feet. The back lever involves hanging from a bar, with your chest facing towards the ground, and holding your body parallel to the ground. I’m willing to bet you’ll be shocked at how difficult it is. The human flag is an extremely advanced exercise where one holds onto a vertical object and, with the arms straight, holds their body horizontal to the ground. Perform the bridging movement by pushing through the heel on the floor and squeezing your glutes. Sanaa, the founder of Sole to Soul Academy remarks, "Shake, shake, shrink- that's our motto. How To Do Jumping Jacks. Just by using the weight of your body and the power of gravity, you can build muscle, burn fat, and get an honest-to-goodness great workout. This is far from the type of sitting that you’re used to. Overloading the machine can result in serious injury if the sled moves uncontrollably towards the trainer.[3]. Fitness Factory: This wins bonus points … Don’t let the name scare you – this is great for toning those troubling upper body areas. Get started by jumping up to a bar and slowly lowering yourself back down the ground. So, mix up the variations by using either your body weight, a resistance band, dumbbell, or a suspension trainer, depending on your personal fitness goals and the readily available equipment you have. With relatively light weights (as in the "power snatch") locking of the arms may not require rebending the knees. Equipment: dumbbells, cable machine or "pec deck" machine. Keeping the forearms vertical and your elbows close to your body, bend at the elbows until your arms are bent 90 degrees. Elite Body Fitness: Nice one! Duck Walks Exercise – Duck Walks is a class leg exercise within the body weight exercise community but little known in main stream. [8] Reverse the movement, and do the same on the opposite side. Stand in front of a raised surface and place one foot behind you (laces down) on said surface. It requires you to have a great deal of strength, especially in the lateral chain, and also a good overall strength/weight ratio. Dumbbells cause you to work other muscles as you are targeting a primary few; due to your body keeping balance and all the stabilizing muscles coming into play. Lie on your back with your knees bent at 90 degrees and your hands at your sides. FEGSY Resistance Loop Exercise Bands for Squats, Hips, Legs, Butt, Glutes and Heavy Workouts Physical Therapy, Rehab, Stretching, Home Fitness (Set of 5) Position your hands shoulder-width apart and brace your core to make your body into a straight line. Try to make sure each rep is as explosive as the last. But they also make it more difficult to hit … Push back up into the starting position and repeat with the opposite leg. Compound exercises allow you to utilize the heaviest weights, better overloading the targeted muscles. The goal of aerobic exercise is to increase cardiovascular endurance. When the lifter is secure in this position, he rises (overhead squat), completing the lift. Just beyond shoulder width, and back your feet together thumbs and index touching. 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You ’ re looking for catchy or cool names for you to have a great option...