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Friday, February 24, 2017

Random Exercise

Random Workout








Upper Body Workout - Difficulty: Beginner

Perform a general warmup or your own warmup before beginning.


Neutral Grip DB Bench Press
 Band Row Pronated Grip




























  • 3-4 sets
  • 8-12 reps
  • 70-85% 1RM
  • 30 sec - 1min rest between sets (bench -> pull -> rest -> repeat)
Supinated Bent Over Row (Back Angle)
Supinated Bent Over Row (Side Angle)




Overhead press (keep in mind my head sits a little too far forward due to my posture, most people will not look like this)
  • 3-4 sets
  • 8-12 reps
  • 70-85% 1RM
  • 30 sec - 1min rest between sets (bench -> pull -> rest -> repeat)
Pulling the elbows back towards your head engages
the triceps more
Lying Tricep Extension






























  • 2-3 sets
  • ~75% 1RM
  • 12 first set
  • AMRAP last two sets
  • 30 sec - 1min rest between sets (triceps -> curl -> rest -> repeat)

DB Curl
Don't rock back and forth too much

Parachute Sprints

Frank thought it would be fun to lighten up the mornings of people on the street :P

To make this a workout, go down and back the length of the bike lane 4 times with a 1-2 minute break in between.



Thursday, February 23, 2017

Bodyweight Workout - Difficulty: Intermediate/Advanced

Pike using slides (please take into account
my anterior pelvic tilt and slight lordosis,
keep your back flatter than mine)
Fist, tright grip pushup

Perform a general warmup before beginning

  • 3 sets
  • AMRAP (As many reps as possible)
  • 1.5-2min break between sets
  • Sequence (pushup -> pike -> rest -> repeat)








Pilates Bike
Glute Bridge Raises



















BW Shoulder Press
Reverse Scissors










Wednesday, February 22, 2017

Pilates Exercises

Leg Pull
Leg Pull
 Thanks Rosie!
Pilates Bike
Pilates Bike

Leg Lowers
Leg Lowers

Pilates Rollback (Raising)
Pilates Rollback (Lowering)









Rollback side angle
Rollback side angle
Pilates Frog
Prone scissor

Express Core - Difficulty: Advanced

 Perform your warmup or a general warmup

Each exercise:
3 sets
30 seconds on
20-30 seconds off
Exercises can be performed back to back (mtn climb -> mtn climb -> mtn climb)
or
(mtn climb -> bicycle -> plank walk -> etc)
Oblique mountain climbers

Bicycle Crunch

Straight arm plank walk

TRX hip drop

TRX Pike

Difficult Exercises - Difficulty: Advanced

Wall overhead push-up
L sit hold





























Clock spins

http://i.imgur.com/vjLlZTW.gifv



Glute bridge slide with abduction/adduction
Plank pushup
Bar tricep pushup

Ball plank
Physio-Bosu Ball Plank




























Wobbly walk up

Improper dismount






























Better form walk down
Better form walk up





























Performing these exercises requires a great deal of muscular strength/endurance and as such can be a good indicator of fitness.