I've seen a ton of these going around, but I couldn't find one where a) I knew what all the exercises were and b) I could do all the exercises with ease while still being challenged.
Chest Press Pulses - Kneel on both knees. Bend your arms and raise to shoulder height. Clasp your hands and keep elbows together. Pulse up.
Triceps Dips in Reverse Plank - Start in reverse plank position (on your palms fingers pointing forward and heels, butt up off the ground). Bend your elbows until your bum hits the floor.
DB Palms-up Wrist Curls - Sit on a chair or bench. Grasp dumbbell underhanded. Rest forearm on your thigh, with your wrist just beyond your knee. Let wrist drop and then curl up. Do all reps on one arm, then switch arms.
DB Zottman Curls - Stand with feet shoulder width apart. Grasp a dumbbell in each hand with palms facing forward. Curl arms up until dumbbells are at shoulder height. Pause for a second. Rotate arms until palms are facing out and slowly bring arms down.
Frog Sit-ups - Lie flat on your back with knees bent and soles of feet touching. Cross arms over chest and curl torso up. Pause for a second. Return to starting position.
Russian Twists - Sit with hands clasped, knees bent, and heels off the ground. Twist from side to side, touching your hands to the ground on each side. You could also try this holding a dumbbell.
V-ups - Lie on one side with legs together and slightly forward. Place your bottom arm on the floor and your other hand behind your head. Crunch up in a V, getting up on your hip and butt. Keep your legs straight. Do all reps and switch sides.
Bicycle - Lie on your back with your hands lightly behind your head and knees bent in a 90-degree angle. Bring right elbow to left knee while straightening right leg. Switch sides, bringing left elbow to right knee. Continue alternating sides in pedaling motion.
Standing Calf Raises - Stand with feet hip width apart and a dumbbell in each hand. Raise your heels off the ground until you're on the balls of your feet. Pause for a second. Slowly return to starting position.
Glute Kickbacks - Start on your hands and knees, hands shoulder width apart. Lift right leg until upper leg is parallel to the floor. Keep leg bent. Do all reps one leg, then switch legs.
Leg Lifts - Lie on your back with legs extended. With foot in a neutral position, lift one leg until it is perpendicular to the floor. Repeat all reps on one leg, then switch sides. To target your inner and outer thighs, add reps pointing your toes away from you (inner thigh) or toward you (outer thigh).
I'm excited to try this out. I can make no claims to its efficacy, as I'm not a personal trainer or any kind of expert. I just wanted a quick reference for some exercises that I thought I'd actually do. :-)
What do you think? Does this look like a good workout?
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