Leveling Up!
Today I will be describing some exercises that can be done at the gym or at home. I decided to separate the difficulties of the exercises so that you can get an idea of what exercises you can do. I have really good leg strength, so I can do more difficult leg exercises. However, for my arms its the opposite. I tend to lower the difficulty so that I can pace myself and gradually achieve more arm strength. Examples like these are things I looked into for help with organizing my exercises. Therefore, I wanted to describe some exercises that maybe you could add to your workout plans!
Beginner Exercises:
1. *Jumping jacks- muscles involved shoulders. They are great for cardio and mobility.
2. *Flutter kicks- targets your abdominal muscles and preforming them after the workout will help with endurance.
3. *planks- muscles involved are abs and glutes. Don't allow your back to round or hips to drop. Normally, these are done for 1-3 mins. As a beginner I would start off doing it for 30 seconds and work your way up to 2 mins over time.
4.*Push ups- focuses on strength and targets your triceps. Try to maintain a tight core during the exercise and fully extend your elbows at the top of the push up.
5. *Dumbbell Curls- this targets biceps. If you have dumbbells at home then this can be done there as well. Tip: Only your forearms will move during the exercise.
6. *Superman Exercise- this focuses on your glutes, hamstrings, and lower back. The exercise helps with stretching as well since you'll be on your stomach and lifting your arms and legs at the same time! It's fun to do and has a cool name!
6. *Superman Exercise- this focuses on your glutes, hamstrings, and lower back. The exercise helps with stretching as well since you'll be on your stomach and lifting your arms and legs at the same time! It's fun to do and has a cool name!
Intermediate Exercises:
1. Medicine Ball Slams- this intertwines upper and lower body muscles so it is a fun full body exercise to do. If you have a medicine, or any heavy slam-able ball, you can do these at home.
2. Overhead Lunge- Torso should stay upright. By adding the ball, it allows for an upper and lower body workout. To make it more challenging, increase the medicine ball weight over the course of you workout plan.
3. *Burpees- targets your full body and is a good way to get your daily cardio. The best way I to do these is to think of it as a push up where you then explode into a jump.
4. Tire Flips- this focuses on your glutes, hamstrings, and back muscles. At the gym there are tires that have different mass so make sure to chose a mass that you're comfortable with.
5. *Mountain climbers- this exercise targets your abs. Make sure to keep your elbows straight to help stabilize your body. Don't let your back curve! Keep it straight and make sure your abs stay tight!
6. Bench Press- targets chest and triceps. Remember to keep your elbows close to your side and make sure you bring the bar down in a controlled way.
2. Overhead Lunge- Torso should stay upright. By adding the ball, it allows for an upper and lower body workout. To make it more challenging, increase the medicine ball weight over the course of you workout plan.
3. *Burpees- targets your full body and is a good way to get your daily cardio. The best way I to do these is to think of it as a push up where you then explode into a jump.
4. Tire Flips- this focuses on your glutes, hamstrings, and back muscles. At the gym there are tires that have different mass so make sure to chose a mass that you're comfortable with.
5. *Mountain climbers- this exercise targets your abs. Make sure to keep your elbows straight to help stabilize your body. Don't let your back curve! Keep it straight and make sure your abs stay tight!
6. Bench Press- targets chest and triceps. Remember to keep your elbows close to your side and make sure you bring the bar down in a controlled way.
Experienced Exercises:
1. Dead Lifting- targets back muscles, legs, and glutes. Deadlifting can be done wit your legs narrow or wide! The bar should only be lifted to the hips before lowering it to the ground.
2. *Body saw- this is a intensive an ab exercise. It is planking that involves rocking forward and back. Make sure your hips do not sag and keep your body straight!
3.*Pistol Squat Get Ups- these are amore challenging form of squats. It involves you lifting yourself up into a one legged squat. This targets legs and glutes. Also, it helps you practice your balancing skills!
4. Muscle Ups- this is when you do a pull up and then a triceps extension while still on the bar. It targets your back, triceps, and shoulders.
5. Pull Ups- targets your shoulders, bicep, abs, and back. Keep your chest up and shoulders back. Try not to pull on your wrists and after a pull up hang all the way down before starting the next one.
6. Barbell Rows- this exercise focuses on your back muscles. Make sure to keep your back straight when you lean over to pull the bar in.
Feel free to comment about any exercise you've done recently! Remember, workout at your own pace! Don't forget to like, Follow, and share the blog!
Exercises with (*) can be done at home. The rest are exercises that can be done at a gym.
2. *Body saw- this is a intensive an ab exercise. It is planking that involves rocking forward and back. Make sure your hips do not sag and keep your body straight!
3.*Pistol Squat Get Ups- these are amore challenging form of squats. It involves you lifting yourself up into a one legged squat. This targets legs and glutes. Also, it helps you practice your balancing skills!
4. Muscle Ups- this is when you do a pull up and then a triceps extension while still on the bar. It targets your back, triceps, and shoulders.
5. Pull Ups- targets your shoulders, bicep, abs, and back. Keep your chest up and shoulders back. Try not to pull on your wrists and after a pull up hang all the way down before starting the next one.
6. Barbell Rows- this exercise focuses on your back muscles. Make sure to keep your back straight when you lean over to pull the bar in.
Feel free to comment about any exercise you've done recently! Remember, workout at your own pace! Don't forget to like, Follow, and share the blog!
Exercises with (*) can be done at home. The rest are exercises that can be done at a gym.
Comments
Post a Comment