crystalpl.weebly.com · Web viewCreate Your Own Home Gym for Under $50 Cardio Drills Skate – Jump...
Transcript of crystalpl.weebly.com · Web viewCreate Your Own Home Gym for Under $50 Cardio Drills Skate – Jump...
Create Your Own Home Gym for Under $50
Cardio Drills
Skate – Jump side to side, crossing the inside leg behind the outside leg and pressing down with your arms.
Mountain Climbers – Start in a prone position. Keeping your hands on the ground, jump and bring one leg forward, while straightening the other leg behind you. Continue jumping and alternating legs.
Side to Side High Knees – Start with both feet in the middle. Jump to the right side, leading with the right leg and bring your left knee up to your waist. Jump back in the middle, leading with the left leg, and have both feet touch the ground. Then jump to the left side, leading with left leg and bring your right knee up to your waist. Return to the middle, leading with the right leg. Repeat and try to pick up speed.
Burpies – Start in a high plank position. Perform a push-up and jump, bringing your feet up to your hands. Then jump to a standing position. Repeat.
Leg Exercises
Squats – with ball for back support.
Squats – Squeezing ball to activate chest.
Sumo Squats – Legs wide, toes point out. Tubing mid-row for back.
Lunges
Hamstring Curls on Ball
Leg Raises – Squeezing ball to activate adductors.
Hip Abductions
Upper Body Exercises
Push-ups – Feet on ball.
Lat Roll Outs
Tubing Seated Row
Triceps Overhead Tubing Extension
Biceps and Hammer Curls
Tubing Anterior and Lateral Raises for Shoulders
Core Exercises
Back Extensions on Ball
Crunches on Ball
Torso Twists with Ball
Squat with Ball Twist
The Plank on the Ball