TT HWR 12-Week Exercise Guide | 1 - Amazon S3 · 2014-10-31 · TT HWR 12-Week Exercise Guide | 1...

TT HWR 12-Week Exercise Guide | 1

© CB Athletic Consulting, Inc. — www.HomeWorkoutRevolution.com



Table of Contents

4

Home Workout Revolution Exercise Descriptions 1-Leg Hip Extension 4

1-Leg Romanian Deadlift (RDL) 4

Alternating Prisoner Diagonal Lunge 5

Alternating Prisoner Reverse Lunge 5

Alternating Prisoner Lunge 6

Alternating Reverse Lunge 6

Bulgarian Split Squat 7

Band Pulls 7

Bird Dog 8

Bodysaw 8

Bodyweight Squat 9

Close-grip Pushup 9

Chin-ups 10

Calf Jump 10

Chops 11

Cossack Lunge 11

Duck Unders 12

Decline Pushup 12

Diagonal Lunge 13

Decline Close-Grip Pushups 13

DB Squat 14

DB Chest Press 14

DB Romanian Deadlift (RDL) 15

DB Lunge 16

DB Neutral Grip Chest Press 16

18DB Bent Over Row 17

DB Reverse Lunge 17

DB Incline Press 18

DB Chest Supported Row 18

Elevated Pushups 19

Glute Bridge 19

Goblet Lunge 20

Goblet Squat 21

Hip Extension 22

Inchworm 22

Jumping Jacks 23

Kneeling Push-up 23

KB/DB Swings 24

Box or Bench Jumps 24

Lunge Jumps 25

Lateral Lunge (aka Side Lunge) 25

Lateral Jumps 26

Lateral Jumps + Pushup 26

Modified Burpees 27

MC Sprint to Start 27

Mountain Climbers 28

Narrow-Stance BW (Bodyweight) Squat 28

Neck Rolls 29



Off-set Pushup 29

Prisoner Squat 30

Prisoner Lunge 31

Plank 32

Pushup 32

Pushup Plank 33

Punisher Squat Hold 33

Pull-up 34

Punch-Kick Combo 35

Prisoner Switch Lunge 36

Reaching Lunge 36

Run in Place 37

Stick-ups 37

Side Plank 38

Split Squat 39

Seal Jacks 40

Split Shuffle 40

Spiderman Climb 41

Spiderman Pushup 41

Star Shuffle 42

Spiderman Climb Pushup 43

Switch Lunge Burpee 44

Spiderman Climb with a Reach (SCREACH) 45

Jump Squats 45

Side Step/ Squat Shuffle 46

Side to Side Jump (See Lateral Jumps) 46

Squat Thrusts 47

Stability Ball Leg Curl 47

Stability Ball Rollout 48

Split Squat (Front Foot Elevated) 49

Stability Ball Jackknife-Pushup Combo 50

Side Plank Leg Raise 51

Swing Lunge 51

Stability Ball Ab Pike 52

Stability Ball Jackknife 52

Superman Ball Plank 53

Sumo Squat 53

Total Body Extension 54

TRX Row 54

T-Pushup 55

Triple Pushup 55

Walking Lunge 56

Wall Squat 56

X-Body Mountain Climber 57

X-Body Mountain Climber w/Feet Elevated 57



Home Workout Revolution Exercise Descriptions 1-Leg Hip Extension

• Lie on your back with your knees bent and feet flat on the floor.

• Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown.

• Using the right glute, bridge your hips up.

• Keep your abs braced. Do not use your low back to do this exercise.

• Slowly lower your hips down until they are an inch above the ground.

• Perform all reps for one leg and then switch sides.

1-Leg Romanian Deadlift (RDL)

• Keep your lower back arched and bend forward by pushing your hips back.

• Repeat all reps for one side then switch.

• Stand on one leg with a small bend in that knee. The other leg is bent back.

• Keep your knee slightly bent, back arched, and try to keep the other leg straight.



Alternating Prisoner Diagonal Lunge

• Stand with your feet just outside shoulder width apart, with your hands behind your head while squeezing your shoulder blades together.

• Step diagonally at a 45-degree angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.

• Return to the top by contracting the quadriceps, groin and hip extensors of the lead leg.

Alternating Prisoner Reverse Lunge

• Stand with your feet shoulder-width apart and hands clasped behind your head.

• Step backward with one leg, taking a slightly larger than normal step.

• Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Pull back to the start position with the front leg.



Alternating Prisoner Lunge


• Step forward with one leg, taking a slightly larger than normal step.




• Push back to the start position.

Alternating Reverse Lunge

• Stand upright holding a pair of dumbbells (optional)

• Step back and squeeze your glute muscles, while keeping your upper body straight

• Lower yourself until your rear knee is a few inches off away from the ground

• Push back up with your lead leg to the starting position.



Bulgarian Split Squat

• Stand with your feet shoulder-width apart. Hold dumbbells in each hand if needed.

• Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.

• Contract your glutes, brace your abs and keep your spine in a neutral position.



• Push up to the upright position. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.

Band Pulls

• Using a resistance band, stand feet shoulder width apart while holding the band parallel to the ground in front of your body.

• Stretch your arms apart and squeeze your shoulder blades together.

• Slowly return to the start position and repeat.



Bird Dog

• Kneel on a mat and place your hands on the mat under your shoulders. You should be on “all fours”. Brace your abs.

• Raise your right hand and left leg simultaneously while keeping your abs braced.

• Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t have fallen off). Your back should be flat like a table.

• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

Bodysaw

• Support your weight on your forearms and your toes. Put your toes on a towel if you are on a wood floor. If you are on carpet, put your toes on a weight plate.

• Keep your abs braced and breathe normally.

• Slide your feet out behind you 6 inches and then slide them back in.

• It’s tough to see in the photos, but you’ll feel it when you try it!



Bodyweight Squat

• Stand with your feet just greater than shoulder-width apart.

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

Close-grip Pushup

• Keep the abs braced and body in a straight line from toes/knees to shoulders.

• Place the hands on the floor inside shoulder-width apart.

• Slowly lower yourself down until you are an inch off the ground.

• Tuck your elbows into your sides as you lower your body.

• Push through your chest, shoulders and triceps to return to the start position.

• Keep your body in a straight line at all times and elbows tucked in.



Chin-ups

• Take underhand grip on the bar with the palms facing you.

• Pull your body up until the chest reaches bar level.

• Slowly lower yourself but do not let your body swing and do not use momentum.

Calf Jump

• Stand in the start position with your feet shoulder width apart.

• Jump as high as possible.

• Land on the balls of your feet and immediately repeat the jump.

• The key is to stay up on the balls of your feet to work the calves.



Chops

• Grab a dumbbell, medicine ball or a cable handle (you can do this with bodyweight, too).

• Start by holding the dumbbell above your head and to the left.

• In a diagonal and chopping motion, bring the dumbbell to the opposite knee with a slight bend in both knees.

• Return to the starting position.

Cossack Lunge

• Stand with your feet 6 inches wider than shoulder-width apart.

• Start shifting your weight side-to-side, getting slightly lower with each shift.

• As you get low on one side, raise your other foot up on it’s heel. Move slowly and expect a stretch in the groin area.

• Again, be conservative and slowly move your way to the ground.



Duck Unders

• Stand with your feet shoulder width apart.

• Step over to the left with your left foot and perform a squat as your body moves to the left.

• Repeat the movement with your right side as your body moves to the right.

• Make sure to keep the chest up and the weight in the heels of your feet.

Decline Pushup

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart.

• Elevate your feet onto stairs or a bench.


• Keep your body in a straight line at all times.



Diagonal Lunge

• Stand with your feet just outside shoulder width apart.

• Step diagonally at a 45-degree angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.

• Return to the top by contracting the quadriceps, groin and hip extensors of the lead leg.

Decline Close-Grip Pushups


• Place the hands on the floor just inside shoulder-width apart.

• Elevate your feet onto stairs or a bench.

• Lower yourself down until you are 2 inches off the ground.





DB Squat


• Start the movement at the hip joint. Push your hips backward and “sit back”.



• For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs.

• Keep your low back arched. Do NOT round your low back.

DB Chest Press

• Hold the dumbbells above your chest with your palms turned toward your feet.

• Lower the dumbbells to chest level.

• Pause briefly and press the dumbbells straight up above the chest.

• Squeeze your chest muscles together as your press the dumbbells up.



DB Romanian Deadlift (RDL)

• Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.

• Hold dumbbells at arms length. Stand with your feet shoulder-width apart.

• Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms straight.

• Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat.

• Reverse the movement before your back starts to round.

• Extend at the hips, contracting your hamstrings and buttocks, to stand up.

• Pull with your upper back and bring your torso upright. Keep the dumbbells close to your body and exhale as you reach the top of the movement.

• Perform each rep with 100% concentration. Do NOT round your lower back.



DB Lunge

• Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides.

• Step forward with your right leg, taking a slightly larger than normal step.

• Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent.

• Lower your body until your right thigh is parallel to the ground.


• Drive through the lead leg to step forward to the standing position. Alternate sides.

DB Neutral Grip Chest Press

• Hold the dumbbells with your palms turned towards your body (palms will face each other) to emphasize triceps and minimize shoulder stress.

• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.



18DB Bent Over Row

• Hold a dumbbell in each hand with a neutral grip.

• Stand with your knees slightly bent. Push your hips back

• Squeeze your shoulder blades together as you bring the dumbbells up to your sides.

• Slowly lower to the start position.

• Be sure to keep your back flat at all times.

DB Reverse Lunge

• Stand upright holding a pair of dumbbells (optional)

• Step back and squeeze your glute muscles, while keeping your upper body straight

• Lower yourself until your rear knee is a few inches off away from the ground

• Push back up with your lead leg to the starting position.



DB Incline Press

• Lie on a bench with the backrest inclined at 45-60 degrees.

• Hold the dumbbells above your chest with your palms turned toward your feet.

• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

DB Chest Supported Row

• Lie with your chest supported by an incline bench. Your arms should hang to the floor. Adjust the bench to the appropriate height.

• Grab a dumbbell in each hand and bring your shoulder blades together, and row the dumbbells up to your stomach. Squeeze your shoulder blades together.

• Slowly return to the start position.



Elevated Pushups

• Keep the abs braced and body in a straight line from knees to shoulders.

• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal pushup width).

• Slowly lower yourself down until you are 2 inches off the ground.



• Perform all repetitions in this manner and then switch to do all repetitions with the other arm elevated. Keep your abs braced.

Glute Bridge


• Brace your abs, and contract your glutes (butt muscles) and hold in the position shown.

• Using the glutes to bridge your hips up.


• Hold this position as long as needed.



Goblet Lunge

• Stand with your feet shoulder-width apart. Hold a dumbbell at chest height.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.

• Step forward with one leg, taking a larger than normal step

• Squat straight down with the front leg supporting the body weight. Lower yourself until your front thigh is parallel to the floor.

• Begin to return to the start position by pushing with the muscles of the front leg.

• Focus on pushing with glutes and hamstrings. Do all reps on one side then switch.



Goblet Squat


• Hold a dumbbell in a “cupped” position at chest height.

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”.

• Make your hips go back as far as possible.






Hip Extension


• Brace your abs, and contract your glutes (butt muscles) and hold in the position shown.

• Using the glutes to bridge your hips up.


• Slowly lower your hips down until they are an inch above the ground.

Inchworm

• This is a powerful stretch for your hamstrings, so go slow, and don’t round your back.

• Start in a modified push-up position, with your hands out in front of your shoulders.

• Keep your legs straight and walk your legs towards your hands.

• Go until you get a stretch, but don’t round your lower back.

• Once you get a stretch, walk your hands out until you are in a modified pushup.



Jumping Jacks

• Stand on the balls of your feet with your feet shoulder width-apart and arms by side.

• Jump your feet out to your sides and raise your hands overhead at the same time.

• Return to the starting position

Kneeling Push-up








KB/DB Swings

• Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or dumbbell in both hands in front of your body at arm’s length.

• Push your hips back and swing the Kettlebell or dumbbell between your legs.

• Drive back up to the start position and swing the Kettlebell or dumbbell up to chest height. Move at a quick pace.

Box or Bench Jumps

• Stand in front of a bench or box/platform

• Dip down into a quarter squat position and jump on the box in the quarter squat position to reduce impact

• Step back down and repeat



Lunge Jumps

• Start in the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright, and your abs braced.

• Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright.

• Alternate sides without resting between sides.

Lateral Lunge (aka Side Lunge)

• Stand with feet shoulder-width apart holding dumbbell or kettlebell at chest height (optional).

• Take a large step sideways (laterally) with one leg into a wide squat position.


• Push with your outside leg to return to the starting position.



Lateral Jumps

• Stand with your knees bent, abs braced, and hips back.

• Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles.

• Repeat to the other side with as little rest as possible between jumps.

• Always land with your knees bent.

Lateral Jumps + Pushup

• Stand with your knees bent, abs braced, and hips back.

• Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles.

• Then perform a normal pushup. When finished stand back up and hop to the opposite side.

• Repeat to the other side with as little rest as possible between jumps and pushups.

• Always land with your knees bent.

• Think of this as a “burpee” and a “lateral jump” combined.



Modified Burpees

• Stand with your feet shoulder-width apart.

• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up.

• You can add a vertical jump at the end as well.

MC Sprint to Start

• Start in pushup position.

• Do one mountain climber, and with knee at chest.

• Come out of that position and do 2-3 strides.

• Then go down to mountain climber, do one rep.

• Go back across from where you came from (if doing in small area).



Mountain Climbers

• Brace your abs. Start in the top of the push-up position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

Narrow-Stance BW (Bodyweight) Squat

• Stand with your feet NARROWER than hip-width apart.







Neck Rolls

• Tilt your head toward your right shoulder.

• Tuck your chin in and slowly roll your head to your chest

• Repeat for the other side.

Off-set Pushup

• Keep your abs braced and body in a straight line from toes to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level.

• Slowly lower yourself down until you are 1 inch off the ground.



• Do all reps for one side and then change hand positions and complete all other reps.



Prisoner Squat


• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.



• Do not round your lower back.




Prisoner Lunge


• Step forward with one leg, taking a slightly larger than normal step.




• Push back to the start position.



Plank

• Lie on your stomach on a mat.

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• Hold this position for the recommended amount of time.

Pushup








Pushup Plank

• Start in the top of a pushup position. Hold your body in a straight line.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• The lower you are, the more difficult it will be.

Punisher Squat Hold





• Hold the bottom position as instructed




Pull-up

• Grasp the bar with an overhand, wide grip.

• Pull yourself up until your chin is over the bar.



Punch-Kick Combo

• Stand with feet hip-width apart and knees slightly bent.

• Throw a jab with your weak arm.

• Throw a jab with your strong arm.

• Kick with your weak-arm side leg.

• Kick with your strong-arm side leg.

• Repeat as prescribed.



Prisoner Switch Lunge

• Stand with your feet shoulder width apart, with your hands behind your head, squeezing your shoulder blades together.

• Step forward with one leg into a lunge position, taking a larger than normal step.

• Drop your back knee just above the ground and bend your front knee as well, keeping your upper body straight.

• Drive through your front leg back to the starting position.

• With the OTHER leg, perform a reverse lunge.

Reaching Lunge

• Stand with your feet shoulder-width apart and then stand on one leg, balance yourself, and then bend your knee and reach forward as you squat down.

• Reach as far as you can while keeping your chest up and back flat.

• Return to the starting position without losing your balance.

• Perform all repetitions on one leg and then switch.



Run in Place

• Run in place, bringing your knees high, alternating steps.

• Increase the intensity by going faster.

Stick-ups

• Stand with your hands up in the air

• Squeeze your shoulder blades together and reach up as high as you can.

• The whole time keeping your arms as far back as you can.

• Lower your arms down and bring your elbows into your ribs.

• Repeat the process keeping tension on the back the entire time.



Side Plank

• Lie on a mat on your right side.

• Support your bodyweight with your knees and on your right elbow.

• Raise your body in a straight line so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• Hold this position for the recommended amount of time. Switch sides.



Split Squat

• Stand with your feet shoulder-width apart holding a pair of dumbbells (optional).

• Step forward with your one leg, taking a slightly larger than normal step.

• Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent.




• Push up to the upright position, but don’t step back. Stay in a split-squat stance.




Seal Jacks

• Stand on the balls of your feet with your feet and arms out to your sides.

• In one motion, hop off the balls of your feet and bring your feet back into the middle while bringing your right foot over top of your left foot.

• At the same time, bring your arms to the middle and cross your right arm over left.

• Return to the start position and then hop back into the middle, this time with your left foot over your right foot and your left arm over your right arm.

• Repeat, alternating between right and left limbs on top.

Split Shuffle

• Stand with one foot forward and the other back in a split stance.

• Raise your opposite arm and bring it forward. Take your same arm back.

• Quickly switch your arm and foot position, almost as if you were running in place.

• Continue to alternate, doing this exercise as rapidly as possible.

• It’s tricky…and requires some coordination



Spiderman Climb

• Brace your abs. Start in the top of the pushup position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.



Spiderman Pushup




• As you lower yourself, slowly bring your right knee up to your right elbow.

• Keep your foot off the ground as you do so.

• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions.

• Keep your body in a straight line at all times and try not to twist your hips.



Star Shuffle

• Stand with your feet should-width apart

• Step diagonally at a 45 degree angle with one leg

• Push with your forward leg to return to the starting position.

• Continue to alternate, doing this exercise as rapidly as possible.

• It’s tricky…and requires some co-ordination



Spiderman Climb Pushup



• Then perform a pushup in this position.





Switch Lunge Burpee

• Stand with your feet shoulder width apart, holding dumbbells at your sides (optional).

• Step forward with one leg into a lunge position, taking a larger than normal step.

• Drop your back knee just above the ground and bend your front knee as well, keeping your upper body straight.

• Drive through your front leg back to the starting position.

• With the OTHER leg, perform a reverse lunge.

• That’s one rep; repeat for all reps and then switch legs



Spiderman Climb with a Reach (SCREACH)



• As you reach the top of the motion, rotate your upper body to point your arm toward the ceiling.

• Keep your abs braced and slowly return to the start position.


Jump Squats

• Squat down with your feet just outside shoulder width apart and bringing your glutes and hips back

• Explode and jump up

• Be sure to land in the squat position (to reduce impact) and repeat as necessary.



Side Step/ Squat Shuffle

• Stand with your feet just outside shoulder width apart and lower yourself into the squat position.

• As you maintain a low squat position, step out to the side.

• Return to the low squat position. That’s one rep.

• Repeat for the other side, and do all reps for both sides.

Side to Side Jump (See Lateral Jumps)

• Skater Hops

• Start with your feet shoulder width apart

• Jump to one side on one foot, shifting all your weight to the leg you jumped out with

• Now jump to the other side with the other leg and repeat.



Squat Thrusts

• Start in the pushup position with your abs braced

• Bring your feet in towards your chest in an explosive fashion

• Return to the starting position by “kicking” your feet back out

Stability Ball Leg Curl

• Lie on your back with the soles of your feet on a medium-sized Stability Ball.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.

• Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged.

• Pause and slowly return the ball to the start position while keeping the hips bridged.



Stability Ball Rollout

• Kneel on a mat and place your clasped hands on the top of a medium sized ball.

• Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body.

• Keep your body in a straight line and go as far as you can with perfect form.

• Contract your abs and reverse the motion to return to the upright position.



Split Squat (Front Foot Elevated)

• Stand with your feet shoulder-width apart holding a pair of dumbbells (optional).

• Step forward with your one leg, taking a slightly larger than normal step.

• Step the front leg up onto a yoga block.

• Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent.




• Push up to the upright position, but don’t step back. Stay in a split-squat stance.




Stability Ball Jackknife-Pushup Combo

• Brace your abs. Put your hands on the floor and rest your shins on the ball.

• With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.

• Tuck your knees to your chest by rolling the ball to your chest by contracting your abs and pulling it forward.

• Return to the starting position.

• Bend your elbows and lower down into a pushup position.

• Pause and then push back up

• Repeat as necessary



Side Plank Leg Raise

• Lie on a mat on your right side.

• Support your bodyweight with your knees and on your right elbow.

• Raise your body in a straight line so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

• Raise your top leg up as high as you can.

Swing Lunge

• Do a reverse lunge for your left leg by stepping back with your right leg.

• Then step forward with your right leg so that you do a forward lunge working the right leg.

• Continue for all reps moving one leg then switch.

• This can be done with dumbbells or just bodyweight



Stability Ball Ab Pike

• Brace your abs. Put your elbows on the bench and rest your shins on the ball.


• Keeping your back straight (don’t round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward.

• Pause and then return the ball to the starting position by rolling it backward.

Stability Ball Jackknife

• Place your feet on the ball and hands on the floor, slightly wider than shoulder width.


• Keeping your back straight (don’t round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward.

• Pause and then return the ball to the starting position by rolling it backward.

• Do NOT round your lower back.



Superman Ball Plank

• Set your body in a regular stability ball plank position, but instead of resting your elbows on the ball, straighten your arms and put your hands on the ball as if you were going to do a Stability Ball Pushup.

• Brace your abs throughout the entire exercise.

Sumo Squat

• Stand with your feet wide and your toes slightly angled out.

• Push your hips back and keep your chest up as you lower yourself down with your arms extended in front of you.

• Drive through the heels of your feet and push through your glutes and hamstrings to return to the starting position.



Total Body Extension

• Start in the standing position as if you were going to do a bodyweight squat.

• Dip down quickly into a quarter squat and swing your arms behind you by your sides.

• Explode up and extend your body onto your toes, raising your arms overhead.

• Control the descent back and in one movement return to the dip before exploding back up again.

• This is a non-impact replacement for jumping.

TRX Row

• Grab the straps and take 2 steps backward. Lean back and rest the weight on heels.

• Hold the straps with your palms facing together.

• Keep the abs braced and body in a straight line from heels to shoulders.

• Row your body up until your chest is at strap height.

• Slowly return to the start position.



T-Pushup

• Keep the abs braced and body in a straight line from toes to shoulders.



• Push off to return to the start position.

• As you come up, rotate to one side and point that arm towards the ceiling.

• Alternate sides with each rep.

Triple Pushup

• Keep abs braced and body in a straight line from knees to shoulders. Hands should be inside shoulder width apart.

• Perform a Decline Pushup, a Close Grip Pushup and a Normal Pushup

• Return to the starting position. That’s one rep.



Walking Lunge

• Stand with your feet shoulder-width apart.

• Step forward with your right leg, taking a slightly larger than normal step.

• Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent.

• Lower your body until your right thigh is parallel to the ground.


• Drive through the lead leg to step forward to the standing position. Alternate sides.

Wall Squat

• Keeping your back against the wall, slide down in the squat position with your feet just outside shoulder width apart.

• Keep your abs braced and your back against the wall.



X-Body Mountain Climber

• Brace your abs. Start in the top of the push-up position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag.



X-Body Mountain Climber w/Feet Elevated

• Put your feet up on a bench or small platform and place your hands on the floor about shoulder width apart.

• Keeping your abs braced and your body straight, bring in one knee towards the opposite elbow.

• Return to the starting position and repeat for the other side.



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TT HWR 12-Week Exercise Guide | 1 - Amazon S3 · 2014-10-31 · TT HWR 12-Week Exercise Guide | 1...

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Transcript of TT HWR 12-Week Exercise Guide | 1 - Amazon S3 · 2014-10-31 · TT HWR 12-Week Exercise Guide | 1...