Hanging Leg Raise
Grasp a pull-up bar with your hands shoulder-width apart, using an overhand (pronated) grip. Engage your abdominal muscles and while keeping your torso stable, slowly raise your legs, keeping them straight and driving through your glutes, until you are in a right angle position (image 2). Slowly lower and return to the start position.
Deadlift
Load your barbell with weights that you will be able to comfortably lift. With your feet flat on the floor, bend at the knees and grab the bar with hands shoulder-width apart. You have two grip choices: a double overhand grip or a reverse grip, where one hand grips the bar overhand and the other […]
Spider Climbers
Start in a full plank position, then draw your left knee up and out laterally toward your left elbow. Squeeze your oblique muscles (your side abs) when your perform the exercise Return your left leg to start, repeating immediately on the right side. Continue alternating from side to side as fast as you can, even […]
L-sit
The L-sit is a very challenging exercise that requires strength, control and flexibility. Start off by using 2 heavy kettlebells and crouching in between them. Start off by grabbing the kettlebells with each hand, and pushing off the ground, so your body is being lifted and balanced by your solely your hands. Tense your abs […]
Dragon flag
Master Bruce Lee’s signature exercise, by lying on a flat bench and gripping the bench behind with head with both hands. Bring your legs and core up towards your head, as shown in image 1. Using a slow and controlled motion, bring your legs down until your body is in a straight line (image 2). […]
Pull Up
1. On a pull up bar, grasp the bar or handles with a wider-than-shoulder-width grip. Your palms should be on the grip facing away from you.2. Exhale as you pull your body up until your chin rises over the bar. 3. Hold for a count of two and squeeze your back muscles. 4. Inhale as […]
Seated Cable Row
On a seated cable row machine, attach a ‘V-Grip’ handle to the machine, and set the weight to one you can comfortably do around 10 reps for. Place your feet on the pads available, if there are no pads, find a step and place that in front of the machine before placing your feet on […]
Lunge
1. Stand tall with feet hip-width apart. Engage and tighten your core.2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a […]
Dumbbell Hammer Curl
Stand shoulder width apart with a dumbbell in each hand, palms facing inwards. You can also use a water bottle in each hand if you are at home (image 1). Keeping your elbows tight to your side, curl the weights towards the top of your shoulders Try not to bend as you lift the weight and squeeze […]
Cable rope pulldown
Contract your abs. Set the weight at one that is easy to do around 10 reps. Grab the cable rope in a neutral hold (image 1). Keep your knees and legs relaxed. Breathe out while pulling the cable down to your thighs in a smooth, controlled motion, arms remaining straight, hips bending slightly forward while […]