RF BICEP CURLS: (Rapid Fire Bicep Curls)
Standard dumbbell bicep curls done as fast as you can for a given amount of time.
RF TRICEP EXTENSIONS: (Rapid Fire Tricep Extensions)
Standard dumbbell tricep extensions done as fast as you can for a given amount of time.
BOSU UP-DOWN:
Start in low plank position on a bosu ball (resting on toes and elbows), then elevate your body to a full plank (push-up position), one arm at a time. Lower your body back down to elbows and repeat.
WOBBLY PUSH-UPS:
Using a body bar, balance yourself in push-up (on knees or toes, depending on ability) position on a bosu ball and perform push-ups as normal.
TRICEP DIPS:
Sit on a bench, rest hands at your sides on the bench so that fingers are facing the back of your knees. Walk your feet out so your arms are supporting your weight, bend your arms to ‘dip’ your body and then straighten to rise. Repeat.
6” KILLERS:
Lying on back, (place hands palm-down under butt/hips for support if necessary) raise straight legs to 90 degrees (straight in the air over hips). Lower legs to 6” from the ground, spread feet apart to just beyond shoulder-width, bring back to center and raise to 90 degrees again. That’s 1 rep.
SINGLE LEG BICYCLES:
Lying on back with arms behind your head, rest left foot on ground and straighten right leg out, holding approx. 6” off of the ground. Bring right knee toward chest as you cross left elbow over to meet right knee. Repeat for desired reps then switch sides and repeat with left knee/right elbow.
BALL CRUNCHES:
Sitting on a stability ball, walk your feet out so lower back is resting against ball. Perform standard crunches.
DUMBBELL SIDE BENDS:
Standing straight, hold a dumbbell in right hand straight down to right side. Place left hand behind head and bend down to the right, lowering the dumbbell. Repeat for desired reps then switch sides and repeat with left side.
BACK EXTENSION:
Kneeling in front of a stability ball, position the ball and roll out so that your lower abdomen is supporting your weight on the ball, balance on your toes. Place hands behind your head, lower your chest down toward the ball/floor, then extend your back and straighten your body, lifting chest off of the ball. Keep head in line with your spine.
TWISTING BICEP CURL:
Start with a dumbbell in each hand, arms straight down at sides with palms facing thighs. Perform bicep curl and while doing so, twist hands so at the top of the curl, palms are facing chest. Twist hands back while returning to starting position.
CROSS-BODY BICEP CURL:
Start with a dumbbell in each hand, arms straight down at sides. Perform bicep curl, bringing right hand to left shoulder, left hand to right shoulder.
INCLINE BENCH DUMBBELL CROSSOVER:
On an incline bench, elevate bench to desired height. Sit on top of bench with feet/shins hooked under the supportive arm. With a dumbbell in each hand, lean back so upper body is supported by abdominals and punch the right dumbbell across toward left knee, left to right knee. Repeat.
LATERAL DUMBBELL RAISES:
Start with a dumbbell in each hand, arms straight down at sides with palms facing inward. Squeeze shoulder blades and lift arms to shoulder height, keeping arms straight or slightly bent. Lower arms back to sides and repeat.
BALL SQUAT:
Using a stability ball, rest the ball between your lower back and the wall. With feet shoulder-width apart, roll down the ball into a squat position, and then raise back up. Repeat.
PLIE SQUAT:
With feet a bit beyond shoulder-width, turn toes outward and raise up onto toes. While staying on tippy-toes and with hands on hips, perform a squat. Stay on toes until the end of the set.
CALF RAISES - 3 WAYS:
#1: Standard - face feet front, lower heels as far as possible and raise up on toes as high as possible. Repeat.
#2: Inner - turn toes drastically inward, lower heels as far as possible and raise up on toes as high as possible. Repeat.
#3: Outer - turn toes drastically outward, lower heels as far as possible and raise up on toes as high as possible. Repeat.
BALL SQUAT:
Using a stability ball, rest the ball between your lower back and the wall. With feet shoulder-width apart, roll down the ball into a squat position, and then raise back up. Repeat.
PLIE SQUAT:
With feet a bit beyond shoulder-width, turn toes outward and raise up onto toes. While staying on tippy-toes and with hands on hips, perform a squat. Stay on toes until the end of the set.
CALF RAISES - 3 WAYS:
#1: Standard - face feet front, lower heels as far as possible and raise up on toes as high as possible. Repeat.
#2: Inner - turn toes drastically inward, lower heels as far as possible and raise up on toes as high as possible. Repeat.
#3: Outer - turn toes drastically outward, lower heels as far as possible and raise up on toes as high as possible. Repeat.
