diff options
Diffstat (limited to 'exercises')
| -rw-r--r-- | exercises | 128 |
1 files changed, 115 insertions, 13 deletions
@@ -2,13 +2,13 @@ bicep curls dumbbell lifts with your hands facing upward. lateral raises dumbbell wing lifts. -back +dumbbell rows dumbbell wing lifts with your hands facing up (thumbs out) and your back leaned to the front, slightly bending your knees forward. forearms single dumbbell lift with your arms stretched forward. -crunch abs +sit-up abs classical ab workout. put your hands either over the pecs or besides your head. leg abs (reverse crunch) @@ -30,10 +30,10 @@ russian abs push-ups classical ones (hands besides the pecs or above) focused on arms and pecs (by placing your hands further away or closer). -glutes +donkey kicks stand up, then raise one leg straight up to the back, then the other, while keeping your back straight and facing forward. -calves +calf raises while holding a couple of dumbbells, bend your knees slightly forward and begin raising your heels from the ground, standing on the tips, then back down. @@ -42,16 +42,118 @@ floor dumbbell press position the arms 45° from the torso and start pushing them up, then down with control. flutter kicks - TBD + ? squats - TBD + ? weighted squats - TBD -pull-ups with grounded heels - TBD + ? +australian pull-ups + ? parallel bar chest dips - TBD + ? single bar chest dips - TBD -parallel bar pull-ups with grounded heels - TBD + ? +parallel bar australian pull-ups + ? +hammer curls + ? +bear walk + quadrupedal walking. +supermans + lay down on the floor, face down, and stretch your arms and + legs in the opposite sense, then lift them up trying to touch + the ceiling. hold it for a while and rest, then repeat. +push-ups with elevated feet + classical push-ups with your feet over a high surface. +wide push-ups + classical push-ups with your hands wide apart. +diamond push-ups + classical push-ups with your hands closer together. +archer push-ups + ? +plank + ? +plank up and down + ? +high to low plank + ? +side plank + ? +side plank raises + ? +australian pull-ups with elevated feet + ? +chin-ups with elevated feet + ? +parallel bar leg raises + ? +one arm push-ups + ? +gymnast ab tucks + ? +parallel bar tucked pull-ups + ? +single bar tucked pull-ups + ? +parallel bar corkscrew abs + ? +ring tricep push-ups + ? +kneesovertoes squats + ? +kneesovertoes split squats + ? +kneesovertoesguy shoulder external rotation + ? +single bar corkscrew abs + ? +side single leg raises + ? +side leg raises + ? +l-sit + ? +handstand hold + ? +handstand push-ups + ? +tibialis raises + ? +australian chin-ups + ? +overhead dumbbell press + ? +overhead dumbbell triceps extension + ? +shoulder shrugs + ? +l-sit leg raises + ? +single bar tucked chin-ups + ? +reverse nordics + ? +front lever lean + a front lever with a foot on the ground +band-assisted front lever + ? +scapula hold + a half-way pull-up focusing on the scapula retraction +tucked front lever + ? +one-leg front lever + ? +straddle front lever + ? +front lever + ? +tucked parallette planche + ? +tucked planche + ? +one-leg planche + ? +straddle planche + ? +planche + ? |