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 »
Cross knee
May 13th, 2023 1:23 PM Mr. Q Categories: Body Weight
The cross knee exercise is a bodyweight exercise that targets the obliques and core muscles. Stretch: Oblique stretch – stand with your feet hip-width apart and reach your right hand over your head to your left side. Hold for 10-15 seconds, then switch sides. Warm-up: Proper Form: How to reduce […] Read more »
Mason Twist
May 13th, 2023 1:21 PM Mr. Q Categories: Body Weight
The Mason twist is a bodyweight exercise that targets the oblique muscles. It involves sitting on the ground, leaning back slightly, and twisting your torso from side to side while holding a weight or a ball. Stretch: Supine piriformis Quadriceps Knee to Chest Hip Oblique Warm-up: 5-10 minutes of light […] Read more »
Crunch
May 13th, 2023 1:19 PM Mr. Q Categories: Body Weight
The crunch is a bodyweight exercise that targets the rectus abdominis muscle group. It involves lying on your back, bending your knees, and lifting your shoulders off the ground to contract your abs. Stretch: Supine piriformis Quadriceps Knee to Chest Warm-up: 5-10 minutes of light cardio such as jogging in […] Read more »
Plank
May 13th, 2023 1:17 PM Mr. Q Categories: Body Weight
The plank is a static core exercise that involves holding your body in a straight line from head to heels in a push-up position. Stretch to do prior to exercise: Warm-up to do prior to exercise: How to select the proper weight: This exercise does not require any weights. Proper […] Read more »
Hip Adduction
May 10th, 2023 9:44 AM Mr. Q Categories: Body Weight
The hip adduction isometric exercise targets the muscles on the inside of your thighs, called the adductors. It involves contracting these muscles isometrically, without any movement. Proper form: How to reduce difficulty: If you find the exercise too challenging, you can start with a softer ball or pillow. You can […] Read more »