Ab flex
May 13th, 2023 1:49 PM Mr. Q Categories: Body Weight
The Body Weight Ab Flex is a simple exercise that targets the rectus abdominis, the transverse abdominis, and the obliques. It involves lying on your back and flexing your abs to raise your legs and torso off the ground. Stretch: Cat-Cow Stretch Warm-up: How to select the proper weight: No […] Read more »
Wide arm push-up
May 13th, 2023 1:44 PM Mr. Q Categories: Body Weight
The wide arm push-up is a variation of the traditional push-up that targets the chest, shoulders, and triceps. This exercise is performed in the same way as a regular push-up, but with the hands placed further apart than shoulder-width. Stretch: Shoulder stretch, triceps stretch, chest stretch. Warm-up: How to select […] Read more »
Push-up
May 13th, 2023 1:41 PM Mr. Q Categories: Body Weight
The push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. Stretch: Arm circles, chest stretch, shoulder stretch. Warmup: Proper form: How to reduce the difficulty: How to increase the difficulty: Reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 20-25 reps Estimated time for exercise: 5-10 […] Read more »
Jump back push-up
May 13th, 2023 1:40 PM Mr. Q Categories: Body Weight
Jump Back Push Up is a variation of traditional push-ups that adds an explosive jump to the movement. This exercise targets the chest, triceps, shoulders, and core muscles. Stretch: Shoulder and Chest stretch Warm-up: How to select the proper weight: N/A (bodyweight exercise) Proper form: How to reduce the difficulty: […] Read more »
Chest press
May 13th, 2023 1:37 PM Mr. Q Categories: Body Weight
The chest press is an exercise that primarily targets the chest muscles. It involves pushing a weight away from your body while lying on a flat bench. Stretch: Prior to starting the chest press, you can perform stretches that target the chest muscles, such as the doorway chest stretch and […] Read more »
Bird dog
May 13th, 2023 1:35 PM Mr. Q Categories: Body Weight
The bird dog exercise targets the core muscles, particularly the lower back and abdominals, as well as the glutes and shoulders. It involves extending the opposite arm and leg while maintaining a stable position on all fours. Stretch: No specific stretch is required for this exercise, but a gentle full-body […] Read more »
Spiderman plank
May 13th, 2023 1:33 PM Mr. Q Categories: Body Weight
The spiderman plank is a bodyweight exercise that targets the abs, obliques, shoulders, and hip flexors. It’s a variation of the traditional plank exercise, but involves bringing the knee towards the elbow on each side, mimicking the movement of crawling like a spider. Stretch: Warm-up: How to select the proper […] Read more »
Vertical crunches
May 13th, 2023 1:31 PM Mr. Q Categories: Body Weight
Vertical crunches are a variation of the traditional crunch exercise, and they primarily target the rectus abdominis muscle. This exercise involves lifting your legs vertically into the air while lying on your back, and then lifting your upper body towards your legs to engage your abs. Stretch: Warmup: How to […] Read more »
Circle kick
May 13th, 2023 1:29 PM Mr. Q Categories: Body Weight
The back circle kick is a bodyweight exercise that targets the lower body, particularly the glutes, hamstrings, and hip flexors. It involves a circular motion with one leg while lying on your back. Stretch: Warm-up: How to select the proper weight: This exercise does not require any additional weights. Proper […] Read more »
Bicycle
May 13th, 2023 1:26 PM Mr. Q Categories: Body Weight
The bicycle exercise is a core exercise that targets the rectus abdominis and the obliques. Stretch: Supine piriformis Warmup: 5-10 minutes of cardio (e.g. jumping jacks, jogging in place) Weight selection: No weights are needed for this exercise. Proper form: How to reduce difficulty: Keep your feet on the ground […] Read more »