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Resistance Training
RESISTANCE TRAINING
Exercise 1 – Regular Crunch
Lay on the ground with your feet firmly on the ground and your knees in the air. Place your arms behind your head for support. While keeping your stomach tight, lift your head up off the ground. Lower your head back down so it almost touches the ground.Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.
Exercise 2 – Bicycle Crunch
Lie on your back placing your hands behind your head for support. Lift your legs in the air so that your legs form a 90° angle. Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee gets closer to your body, bring your left elbow to it.
Exercise 3 - squats Stand with your back to a bench, chair, or similar surface. Bend your legs, reach your arms back, and wrap your hands around the front edge of the bench. Move your feet outward until your body is comfortable. Start with your arms straightened.Keeping your hands and feet in the same position, slowly lower your body straight down until your upper arms are perpendicular to the ground. Slowly body and arms to starting position.
Exercise 4 – Figure 4 Squat
Stand up straight with your hands on your hips. Slightly bend your right knee and rest your left foot on it. As you tighten your abs and legs, slowly lower your body as if you were doing a regular squat (about a foot to a foot or two down). Raise your body to starting position and repeat.
Exercise 5 – Step Up
Stand facing the bench. The bench should ideally be a height that is slightly above your knees. Place your non-dominant foot on the bench. Pushing up through the heel of the raised foot, not the back leg (that is cheating) step up on to the bench. Do not allow the back leg to touch the bench. Continue until you have completed the desired reps and sets for both legs.
Exercise 6 – Press Up
Hold your body above the ground with your weight resting on your toes and arms (shoulder width apart). Slowly lower your body close to the ground by bending your arms at the elbow. Slowly raise your elbows straight up to starting position.Tip: Do not arch your back while doing push
Exercise 7 – Shoulder Press
Raise the dumbbells/cans to shoulder height, with your palms facing in towards you. Lift the weight above your head, in a smooth motion. Inhale as you lift the weight up, and exhale as you lower the weight back down to your shoulders, then repeat. Aim to keep elbows tucked into your side at the start of the lift, and keep your palms facing inwards throughout the lift. This exercise can be performed either seated or standing, with both hands or alternating each arm.
Exercise 8 - Lunges
Stand straight with your feet slightly apart. With your left leg, take a step forward. Bring your right leg down with your knee almost touching the ground. Return to starting position. Repeat on other side after desired number of reps is achieved. For added resistance, hold a dumbbell in each hand.
Exercise 9 - Dips Stand with your back to a bench, chair, or similar surface. Bend your legs, reach your arms back, and wrap your hands around the front edge of the bench. Move your feet outward until your body is comfortable. Start with your arms straightened.Keeping your hands and feet in the same position, slowly lower your body straight down until your upper arms are perpendicular to the ground. Slowly body and arms to starting position.
