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Swimmers are a great way to work your whole body whilst giving your lower back a workout.
- Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
- Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
- Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
- Repeat with the other arm rapidly.
One Knee Push Ups
If you’re struggling to do a full 8-12 reps, do the push-ups on both or one knee as shown above.
A great variation on the forward lunge that will help hit additional small muscle groups.
This is performed in a very similar way to a standard lunge.
- Stand with your feet hip width apart. Place your hands on your hips.
- Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
- Push back off of your back foot and raise up to your initial position. This is one rep.
- Repeat with the other leg.
Glute Bridge to Leg Raise
This variation of the glute bridge helps remove some stability whilst working your legs.
- Perform a standard glute bridge.
- At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
- Return your leg slowly back down to the ground. This is one rep.
- Repeat with the other leg.
The tuck jump is a simple way to add some dynamic moves to your workout.
- Place both feet slightly further than shoulder width apart.
- Bend your knees slightly.
- Explode upwards, pushing through your heels and swinging your arms to jump into the air.
- Whilst airborne raise your knees up to your chest before returning them to below you to land. This is one rep.
Touch Toes Crossover
- Lie down on your back with your arms and legs straight out.
- Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner).
- Lower your arm and leg down to the starting position and switch sides. Repeat the exercise according to the training plan alternating arms and legs with every rep.
The hover lunge is a killer modification of the lunge. This bodyweight exercise is very challenging, but great for anyone looking to develop their stability or to really push their leg strength and size without weights.
- Stand on one leg, bending your opposite knee and having that foot out behind your body.
- Squeeze your core and your quads. Extend your arms forward as you bend your straight leg. At the same time, extend your opposite leg behind you, keeping your knee bent.
- Lower down until your knee is an inch or two off the ground.
- Slowly straighten the leg you’re standing on, bringing your arms and other leg in at the same time for stability. This is one rep. Take your time, this is a difficult move and stability is difficult!
- Repeat on the other leg.
Side Dumbbell Raise
Side raises are great at working the middle section of your shoulders.
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
- Tense your core and slowly raise one arm up so it is straight out to your side, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your shoulder as you do this.
- Slowly lower the dumbbell back to your side.
- Repeat with the other arm. This is one rep.
Dumbbell Bicep Curl
- Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
- While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Clapping Push Ups
Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.