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Diffstat (limited to 'exercises')
| -rw-r--r-- | exercises | 39 |
1 files changed, 39 insertions, 0 deletions
diff --git a/exercises b/exercises new file mode 100644 index 0000000..d1857f5 --- /dev/null +++ b/exercises @@ -0,0 +1,39 @@ +biceps + dumbbell lifts with your hands facing upward. +shoulders + dumbbell wing lifts. +back + 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 + classical ab workout. put your hands either over the pecs or + besides your head. +leg abs (reverse crunch) + legs straight without touching the floor, then crunch them up + until your knees almost touch your pecs. +corkskrew abs + sit with your legs above the ground and your hands on the + floor by the side, then pull your knees in to one side, then + push out, then the other side. +rocky abs (dragon flag) + based on the workout rocky does in Rocky IV. legs straight + without touching the floor, core tight, then bring them all + the way up along with the core until the only part of your + body on the ground are your shoulders and hands. +russian abs + sit with your legs straight above the ground, then twist your + core trying to touch the floor on each side. you can also + bend your knees a bit. +push-ups + classical ones (hands besides the pecs or above) focused on + arms and pecs (by placing your hands further away or closer). +glutes + stand up, then raise one leg straight up to the back, then the + other, while keeping your back straight and facing forward. +calves + while holding a couple of dumbbells, bend your knees slightly + forward and begin raising your toes from the ground, standing + on the tips, then back down. |