1. Aerobic Exercises

    • Jump Squats: Stand upright with feet shoulder-width apart. Squat down and perform a jump as you are returning to the top.
    • Jump Lunges: Stand upright with one leg in front of the other. Perform a lunge by bending your front leg while your back leg also bends. Return to an upright position and immediately alternate legs so that the back leg moves to the front and the front leg moves to the back. Continue alternating for a duration or a set number.
    • Mountain Climbers: Begin in a plank position with both hands and legs on the floor. Bring one knee to your chest and return to plank position. Once the leg has returned to starting position, begin bringing the other leg to the chest. Continue to alternate at a rapid pace.
    • Jumping Jacks: Stand upright with your legs together and arms at your sides. Bend your knees slightly and jump into the air, spreading your legs shoulder-width apart and stretching your arms out and over your head (forming an “X” with your body). Jump back to starting position and repeat continuously.

 

  1. Bodyweight Exercises

    • Squats: Stand upright with feet shoulder-width apart. Begin to squat down with your weight being primarily placed on your heels. Make sure to keep your feet flat and avoid pronating your toes. Return to standing position making sure to not lock your knee. This exercise can be modified by adjusting the stance. For more activation in the glutes, widen the stance beyond shoulder width. For more activation in the quadriceps, get into a narrower stance.
      • (Advanced) Pistol Squats: Stand upright with feet shoulder-width apart. Bring one knee to your chest and maintain balance on standing leg. Begin to slowly bend the knee of your standing leg. Go no lower than 90 degrees and return to standing position on one leg. To enhance stability, grab onto a chair or bench with one arm.
    • Lunges: Stand upright with one leg in front of the other. Perform a lunge by bending your front leg while your back leg also bends. Return to standing position and alternate legs.
    • Push-Ups: Begin in a plank position with feet shoulder-width apart. Slowly lower your arms and bend your elbows until your chest is one inch away from the ground. Push your body back to the top and ensure your elbows do not lock. For different variations, bring hands closer together to target the triceps. For shoulder activation, widen the hands past shoulder-width.
    • Plank: Place both hands on the ground shoulder width apart with legs supported on your toes. Hold this static motion for a prolonged period.

 

  1. Free Weight Exercises

    • Dumbbell Hammer Curl – Shoulder & Biceps: In a standing position with your feet shoulder-width apart and arms at your sides, hold a dumbbell in each hand. Rotate your palms until they face each other as if you are holding a hammer. While keeping your elbows close to your body, curl the dumbbells up to your shoulders, pausing slightly and squeezing your biceps. Then press the dumbbells up over your head until your arms are straight. Lower the weights in the same order and repeat.
    • Dumbbell Chest Press: Lie down on your back with your legs slightly bent, holding a dumbbell in each hand just to the sides of your shoulders. Make sure your palms are facing your feet in the starting position. Press the weights up above your chest, extending your elbows until your arms are straight. Bring the weights back down slowly until just past your shoulders and repeat.
    • Bent Over Rows – Back: In a standing position with your feet shoulder-width apart, holding a dumbbell in each hand. With your knees slightly bent and your back straight, hinge forward at the hips until your torso is facing the floor. Drive your elbows up and back behind your body until the weights are even with, or slightly past, your torso. Contract your shoulder blades at the top; slowly lower the weights back to the starting position and repeat.
    • Woodchop – Core: In a standing position with your feet shoulder-width apart, holding one dumbbell with both hands. Keeping your back aligned, crouch down to your right side until the dumbbell is even with and on the outside of your right shin. Twist your torso to the left and lift the weight up and across your body with straight arms until it is above your left shoulder. As you lift, twist your hips and torso to the left while rising onto your right toes and pivoting. Use your core muscles to control the movement. Reverse the twist and bring the weight back down to the outside of your right shin, keeping your arms straight.
    • Dumbbell swing- legs: In a standing position with your feet shoulder-width apart, holding one dumbbell with both hands.Without rounding your back, bend your knees slightly, pushing your hips back and swinging the dumbbell down between your legs. As the weight begins to swing forward, contract your hamstrings and glutes, push your hips forward and swing the dumbbell up to chest level.
    • Dumbbell Step-Ups: Begin in a standing position with your feet shoulder-width apart and arms at your sides, holding a dumbbell in each hand. Step up with your right foot, pressing through the heel to straighten your leg. Bring your left foot up to meet your right foot at the top. Bend your right knee and step down with your left foot. Bring your right foot down to meet your left foot on the ground. Repeat and switch sides.

 

  1. Resistance Band Exercises

    • Push Up – Chest: Wrap the band over your shoulders with each end under your hands. Make sure to keep your back flat and your hips in line with your shoulders at all time. By supporting your body on your toes and hands, bend your elbows and lower your chest towards the floor. Push up to a straight arm position and lower your chest back toward the floor and repeat.
    • Overhead Press-Shoulders: Stand upright on the middle of the band, holding one end at shoulder level, with the other extended overhead, arm straight, palms facing out. Press the lower end overhead while lowering the other down to shoulder level. Both ends of the band should move at the same time but in opposite directions.
    • Reverse Curl – Biceps: Stand upright on the middle of the band, holding the ends underneath with your arms straight. Raise your hands up to shoulder height and lower your hands back to straight position. keeping your elbows close to your sides while repeating the movement indicated
    • Bent over Row – Back: Stepping on the middle of the band and holding the ends with your arms straight and palms facing in, bend forward at your waist with your knees slightly bent, and back flat. Lift the handles up to the sides of your chest, and release while by going back to straight arm position.
    • Side bridges – Abs: Place one end of the band underneath one hand. Support your body off the floor with the hand that is holding the band, and straight your legs out on top of one another. Hold the opposite end of the band with the other hand across your chest. Raise the free arm towards the ceiling rotating your body to the same side.
    • Hip Raises – Abs: Tied the band in a loop and place it around your hips and over your heels. Lie on your back with your legs up and hands on the floor for support. Push your feet upward raising your hips off the floor and lower your hips back to the floor. Use your abs to pull your body up.
    • Reverse Lunge -Legs: Stand upright with one foot on the middle of the band, holding the ends at your shoulders with your elbows bent. Take a step backwards, dropping your back knee to the floor and leaning your torso slightly forwards with your weight on your front leg. Push your front foot to return to the start position, keeping the ends of the band at shoulder height always.
    • Squat -Legs: Stand upright with your feet on the middle of the band. Always bent your elbows while holding the ends of the band at your shoulders and keep your back flat. Lower your body towards the floor, move your hips back and down, and bend your knees. Push through your heels to return to the start position.

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