If you're worried about the onset of middle age (and we're not just talking the spread) research has shown that for osteoarthritis of the knees, adherence to a strength training program, a self management program or a combination of the two significantly improves mobility and reduce pain.
Exercise toys - like medicine balls, agility ladders, resistance bands and Swiss balls - are steadily muscling out traditional equipment in gyms in the U.S., according to news reports. Instructors are guiding patrons away from machines that isolate particular muscles or muscle groups and teaching exercises that mimic everyday movement.
Good day healthy people! We hope you're having a roaring of a time so far in the year 2010. Here's what to expect on newsstands near you. Be the first to claim your copy
Too much junk in the trunk? Here's how to make your gluteus more maximus
IF BUILDING A BETTER BODY WERE ALL ABOUT THE BENCH PRESS AND biceps curls, every man would look like Adrian Peterson. But your body is more than just a collection of individual muscles; it's a single muscular system. So if one muscle is ignored - or worse, shuts down - the rest won't work as well. When I evaluate clients at my gym, Indianapolis Fitness and Sports Training, I find one key area of weakness over and over again: their glutes, or butt muscles. It's no secret that men typically train only the muscles they can see in the mirror. This one-sided approach is bad for your body and even worse for your glutes, because long hours spent sitting can cause your glutes to "forget" how to fire. Consider this: Your glutes are perhaps the most powerful collection of muscles in your body. Which means weak glutes negatively impact your entire muscular system. Use this plan to activate your glutes and maximize your body's potential. In weeks you'll increase lower-body strength, decrease your injury risk, and burn more fat.
THE WARMUP Before you improve glute functioning, you need to address your limited flexibility. If you tend to sit all day, the front of your hips may be extremely stiff. Begin each glute workout with the kneeling hip flexor stretch in order to help loosen your hips and maximize your lower-body performance.
Kneeling hip flexor stretch Kneel on your left knee, tighten your left gluteus maximus, and brace your abdominal muscles while keeping your back straight.(You should feel a slight stretch in the front of your left hip.) Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Do 4 reps, and then switch sides and repeat to stretch your right hip.
THE PROGRAM Follow these three phases to improve your hip and glute functioning. Some exercises may seem too easy at first, but doing them is essential to properly activating muscles that have been ignored. As you make progress, you'll perform more challenging moves and ultimately improve the various functions of your glutes. Spend 2 to 4 weeks on each phase before increasing the difficulty.
Hip raise Lie on your back with your knees bent and your feet flat. Lift your hips until they're straight. Hold for 5 seconds, and return to the starting position. Perform 2 or 3 sets of 10 to 12 reps, resting for 30 to 60 seconds between sets.
Clamshell Lie on your side with your knees bent 90 degrees and your heels together and in line with your butt. Open your knees as far as you can, without rotating your pelvis or back. Pause; return to the starting position. Do 2 or 3 sets of 10 to 12 reps, resting for 30 to 60 seconds between sets.
Bird dog Get down on your hands and knees. With your back straight, fully extend one leg behind you until you feel your glutes tighten; avoid any lower-back movement. Hold the position for 5 seconds and return to the starting position. Do 2 or 3 sets of 10 to 12 reps on each side, resting for 30 to 60 seconds between sets.
Hip raise with feet on bench Lie on your back with your feet on a bench and your legs straight. Then do a hip raise, as in phase 1. Hold for 5 seconds, and return to the starting position. Do 2 or 3 sets of 10 to 12 reps, resting for 30 to 60 seconds between sets.
Lateral walk Place an exercise band around your thighs. Step to the side, toes pointing slightly outward. Sidestep to the left 20 feet, and then repeat to the right. That's 1 round. Do 1 or 2 sets of 3 rounds, resting 60 to 90 seconds between sets.
Cable pull-through Face away from a cable machine holding a low cable handle between your legs. Bend and reach back between your legs, with your knees bent and back straight. Now stand up, keep your glutes tight, and pause. Do 2 or 3 sets of 12 to 15 reps, resting 60 to 90 seconds between sets.
Hip raise with feet on Swiss ball Perform this exercise just like the first exercise in phase 2, but with your feet on a Swiss ball. Do 2 or 3 sets of 10 to 12 reps, resting for 60 to 90 seconds between sets.
Single-leg squat-to-bench Stand on your right foot and extend your left leg. Lower yourself to a bench by bending your hips and right knee. Stand up without your left foot touching the ground. Do 8 to 10 reps and switch legs. That's 1 set. Do 2 or 3 sets, resting for 60 to 90 seconds between sets.
Stepup Step up with your right leg onto a bench that's 6 inches in front of you. Raise your left knee to hip level without your foot touching the bench. Return your left foot to the floor. Complete 10 to 12 reps on one side, and then repeat on the other side. That's 1 set. Do 2 or 3, resting for 60 to 90 seconds in between.
"Great athletes are defined by their agility - their ability to change speed and direction instantly," says Todd Durkin, M.A., C.S.C.S. And according to researchers in Tunisia, the modified agility T-test, which tests sprinting and lateral movement, is the best assessment of agility in sports like basketball and tennis. Try to improve your time on this test to improve your agility on the court.
HOW TO DO IT Sprint from cone A to cone B. Immediately shuffle left to cone C, and then shuffle right, passing B, to cone D. Shuffle as quickly as possible to cone B, and then run backward to cone A.
THIS POWER-BASED WORKOUT CAN HAVE YOU LIFTING MORE IN NO TIME
Here's the key to building tremendous strength in little time: Perform exercises that work a single set of muscles while allowing others to recover, even when rest periods are short, says Mark Philippi, C.S.C.S., the owner of Philippi Sports Institute.
First, perform 1 set of each exercise.
Next, do 1 set of deadlifts, followed by 1 set of bench presses. Rest 60 seconds between sets; do this combo a total of 3 times.
Last, perform 1 set of reverse lunges and 1 set of diagonal lifts/presses. Rest 30 seconds between sets; do this combo a total of 3 times.
1 Deadlift: Bend at your hips and knees and grab the bar overhand, your hands about shoulder-width apart. Keeping your back straight, pull your torso back and up, thrust your hips forward, and stand up with the bar. Then lower it, keeping it close to your body. Do 3 to 5 reps.
2 Bench press: Grab a barbell with an overhand grip that's just beyond shoulder width. Hold the bar straight above your sternum. Lower it, pause, and press back up. Keep your elbows tucked in so that your upper arms form a 45-degree angle in the down position. Do 3 to 5 reps.
3 Barbell reverse lunge: Hold a bar across your upper back with an overhand grip. Step backward with your right leg and lower yourself until your right knee nearly touches the floor. Pause, and quickly push back to the starting position. Do 8 reps; switch legs and repeat.
4 Diagonal lift and press: Hold a weight plate in front of your thighs. With your feet shoulder-width apart, squat and rotate your torso (and the plate) to the right. Then stand and rotate left while lifting the plate up and across your chest until it's over your left shoulder and your arms are locked. Lower the weight. Do 5 reps, and then switch sides.
MODIFY ANY EXERCISE TO SUIT YOUR FITNESS LEVEL WITH THESE SIMPLE ADJUSTMENTS
Band-assisted squat Place a stretchable band around a chinup bar and stand just behind the bar. Hold the band with both hands as you squat until your thighs are parallel to the floor. Stand back up.
Why it works The band lends stability as you squat, and assists your legs as you press back up to the starting position.
Elevated straight-leg deadlift Stand between two 6- to 12-inch-high boxes with your knees slightly bent, holding a barbell with an overhand grip. Bend at your hips and lower your torso until the barbell touches the boxes. Pause, and return to an upright position. Why it works The box limits your range of motion, helping you master the deadlift.
Negative chinup/ pullup Stand on a box beneath a pullup bar. Jump up, pulling your chest to the bar. Then take 6 to 10 seconds to lower yourself until your feet touch the box. Repeat.
Why it works Slowly lowering your body can help build your upper-body muscles and increase the pulling power you need for chinups or pullups.
Negative pushup This isn't a bench press, but it provides the same benefit. Perform a pushup, and take 6 to 10 seconds to lower your body as you keep your core tight. Once you're an inch above the ground, explosively push your body back up.
Why it works When you slowly lower your body, you activate more muscle fibers, increasing your chest, back, and triceps strength.
Kneeling plank Assume a pushup position, but rest on your forearms and your knees. Your body should form a straight line from shoulders to knees. Brace your core and hold the position as long as you can.
Why it works Bending your knees reduces the weight your core has to support. Also, if you feel back pain when you do regular planks, this eases tension.
Here's a new use for dumbbells: Pain relief. Exercise can speed shoulder recovery better than shock-wave therapy can, say researchers in Norway. When study participants performed range-of-motion shoulder movements and rotator-cuff exercises, their pain subsided more and they returned to activity sooner.
adidas Bootcamp day 2 is finally up. Catch what the 20 lucky participants had to undergo at Perhentian island. Also, don't forget to catch Day 3 of their stay on the island, uploading soon!
COMBINE AGILITY AND STRENGTH WITH THESE TWISTS ON FAMILIAR BODY WEIGHT MOVES
A high-intensity interval routine like this can burn away fat and pack on muscle, says its creator, Robert dos Remedios, C.S.C.S., strength and conditioning coach at the College of the Canyons, in California.
DO THIS: Perform each move for 30 seconds, take a 30-second break, and continue to the next exercise. Repeat the cycle until your 15 minutes are up. 1 Judo pushup From a pushup position, move your feet forward and raise your hips so your body forms an in-verted V. Lower the front of your body with your arms until your chin nears the floor, and then swoop your head and shoulders upward while lowering your hips until they almost touch the floor. Reverse the move, and repeat. 2 Seesaw lunge (right leg) Stand with your feet hip-width apart, hands on your hips. Step forward with your right leg into a lunge, and lower yourself until your left leg nearly touches the floor. In one motion, rock backward with your right leg into a reverse lunge. Keep shifting between forward and back lunges with the same leg. 3 Plank reach Start in a pushup position on a smooth surface. Place your hands on small towels placed in line with your shoulders. Now slide your right hand as far in front of you as possible, and bend your left elbow to lower your body as close to the floor as you can. Return to the start and repeat, sliding your left hand. 4 Seesaw lunge (left leg) Repeat the seesaw lunge that you did before but this time with your left leg. 5 Squat + jump combo Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then stand. Squat again, but after this one, jump as high as you can. Upon landing, perform a normal squat. Keep alternating between squats and jumps.
IDENTIFY IF IT'S A MUSCLE STRAIN OR A LIGAMENT TEAR. THE CORRECT DIAGNOSIS COULD BE THE DIFFERENCE BETWEEN A SWIFT RETURN AND THE END OF YOUR SPORTING CAREER.
1 FEELS LIKE STRAIN: A dull unfocussed pain. "With a muscle strain, resisted tests will cause pain," says Paula Coates, author of Exercise Your Way Back to Health.
TEAR: A sharper pain centered around a joint. "A ligament tear will hurt when prodded," says Coates. "Move the joint itself and the ligaments stretch, resulting in pain."
2 HAPPENS WHEN STRAIN: "Strains occur when you suddenly exert a cold muscle, so warming up is essential," says Paul Massey, sports physio for the English Institute of Sport.
TEAR: A sudden movement or change of direction. "It's why so many footballers get ligament tears: studs stick in the ground so when you turn, your foot doesn't," says Massey.
3 HOW BAD STRAIN: "With treatment, muscles will repair within five weeks," says Massey. "Their excellent blood supply means any waste products are carried away efficiently." TEAR: "Rehab can take five months," says Massey. "The internal receptors are also turned off, so they don't warn your brain the joint's unstable, often leading to fresh injury."
4 BEST TREATMENT STRAIN: Rest, take ibuprofen and ice for 10 minutes every four hours for the first three days. "Then start gently stretching and apply heat to encourage blood flow," says Coates.
TEAR: Get yourself some help. "You need immediate professional help to diagnose the extent of your tear," says Coates. Prioritize an MRI scan and keep the injury elevated."
5 NEVER AGAIN ? STRAIN: Change your routine. Research at Lyon University found those who switched their gym focus from upper to lower body every fortnight were half as likely to suffer strains.
TEAR: Warm up with dynamic stretches. "Unlike static stretches, you're forcing blood through the joints while stretching the ligament, making it more resilient," says Coates.
CONQUER STRESS AND BOOST IMMUNITY "Eighty percent of men don't use their diaphragms to breathe," says sports psychologist Dr. David Lewis. "This means CO2 lingers in your system and your muscles and brain doesn't get the oxygen they need to function at their peak." This drill will fix it.
1 INHALE deeply for 3 seconds through one nostril.
2 EXHALE in a short burst for half a second, to activate your diaphragm. Imagine you're blowing out a candle.
3 EXHALE with a long slow finish for 3 seconds to completely empty your lungs. Ideally not blacking out.
4 Inhale for 3 seconds through the other nostril.
5 Hold for a second to allow the oxygen to saturate your lungs and absorb into your blood.
6 EXHALE slowly by.
Repeat steps 1-6 until 2 minutes are up. Face the day relaxed and with a clear head.
Golf requires precision, finesse, and - if you want to take your game to the next level, add on some gym time. A powerful chest can improve your golf swing, say scientists at East Stroudsburg University. Surprisingly, chest strength had a greater effect on clubhead speed (an important indicator of driving distance) than body rotation did. The reason: Your pectoral muscles are highly active during the acceleration phase of your downswing, the researchers say. A strong chest may help in minor car accidents too.
Dear avid readers, we know you just can't wait to get your hands on our next issue. Well, now is your chance to get your copy! It's out on newsstands, today!
A little variety can make a big difference in your workout results. "Life and sports occur in three planes of motion, and working your muscles from multiple directions can help prevent joint problems and muscular imbalances," says Craig Rasmussen, C.S.C.S. Use this guide to increase your strength and limit pain in your shoulders and hips. The best part: These multimuscle exercises can also boost your metabolism.
SAGITTAL PLANE Motion that's primarily forward or backward. This plane divides the body into left and right halves. TRY THESE Forward lunge, chinup, close-grip bench press
TRANSVERSE PLANE Motion that's rotational. This plane divides the body into upper and lower halves. TRY THESE Single-arm cable row with rotation, cable chop, crossover stepup
FRONTAL PLANE Motion that's primarily side-to-side. This plane divides the body into front and back halves. TRY THESE Side lunge, dumbbell overhead press, pullup
Don't let your workout become routine: For the fastest results, change the number of reps you perform every time you hit the gym. In a Brazilian study, people who alternated upper-and lower-body training days gained more strength when they rotated among 4, 10, and 15 repetitions each workout. They outperformed those who did the same number of reps every session or even shifted rep counts weekly. That's because changing the load recruits different muscle fibers, which lets you train your muscles completely, the researchers say. Best of all? The approach works for both beginners and experienced lifters, making it the perfect way for anyone to bust out of a plateau.
A slight change to a popular exercise might cut your 40-yard-dash time, say researchers in Sweden who found that jumping lunges can help sprinters gain speed. Jumping adds explosiveness to the exercise, the researchers say, activating muscle properties in a manner similar to sprinting. Try it for yourself: Lower your body into a lunge, jump up, switch legs in midair, and land with the opposite leg forward. Drop down into a lunge again and repeat. Twice a week, do 4 sets of 12 reps with 60 seconds of rest-the exact routine used in the study.
Eating before and after your workout fuels new growth, but the quickest option isn't always the best one."Whole foods provide more-nutritious sources of the protein, carbs, and fats your body needs," says Alan Aragon, M.S. Try these three options for a diet boost.
OPTION 1 1/4 cup dried fruit 1 oz (about 1/4 cup) almonds-a small handful, or 20 nuts 2 oz beef or turkey jerky (2 or 3 large pieces) Total: 523 calories, 26 grams (g)protein, 46 g carbohydrates, 28 g
OPTION 2 1 medium-size fruit (an apple, orange, peach, or banana) 2 Tbsp peanut butter or almond butter 2 oz (2 sticks) part-skim mozzarella cheese Total: 452 calories, 23 g protein, 35 g carbohydrates, 25 g fat
OPTION 3 1 oz (about 1/4 cup) macadamia nuts-a small handful, or 10 to 12 nuts 1 cup low-fat (1%) cottage cheese 1 cup pineapple chunks Total: 449 calories, 31 g protein, 32 g carbohydrates, 23 g fat
Don't take back problems lying down. Improving core strength may decrease the severity of chronic back pain, according to a review in Physical Therapy. "Chronic back discomfort is known to be associated with weak deep-trunk muscles that support the spine," says study author Luciana Macedo, Ph.D.(c). Spinal-stability exercises, like planks, trigger those muscles and reduce pain. Start your healing by seeing a physical therapist who can identify the problem area and help your inactive muscles work properly again.
Adventure Show Asia kicked off their event today in Mid Valley Megamall's exhibition centre with a rock climbing wall as it's centre piece of attraction. The rock climbing is also the main event which will carry on for three days starting today.
The event is open for public and enthusiasts alike. Registration booth can be found at the entrance of the exhibition centre, while other extreme sports equipment and exhibition can also be found at the same venue.
The three day event aims to promote extreme sports that can be found in Malaysia, for locals and foreigners alike. Many locals are unaware of the potential and capabilities of Malaysian terrain. Spend some time visiting Mid Valley as you rediscover Malaysia in a way few have experienced.
Cramming cardio and weight training into one session builds overall fitness, but you may want to keep your eye on the clock. Researchers from Stephen F. Austin University found that bicycling can sap your strength when you do it longer than 20 minutes. And running can inhibit your gains even more. "If your primary goal is to add strength and muscle, doing cardio before or after training will limit your gains compared with doing strength training alone," says study author Jeff Gergley, Ed.D.
Having trouble adding weight to your squats? Don't automatically blame weak quads. That's because the tiny stabilizing muscles in your glutes and hips could be what's limiting your strength gains, say scientists at the University of Kentucky. Shore up your weaknesses with the single-leg squat, which forces these muscles to work overtime. To try it, use the directions below.
It actually increases your death risk by up to 50 percent. The Medicine & Science in Sports and Exercise journal included a representative sample of 17,013 Canadians, aged 18-90 with deaths over a 12-year period. Any cause of cardiovascular disease and death as a result was picked out. Compared to people who rarely sat, those who sat most of the time had a 50 percent increased likelihood of passing on. The logic is simple enough, if you got off your behind more often, you might be able to extend your life a bit.
For those of you who have been following our 'Rebuild Your Body' Payoff in the September and October issue of Men's Health, here is the complete instructions (illustrated) to the exercises listed in the circuit workouts.
Illustrations by Bling Design.
BARBELL ROW Stand with your feet shoulder-width apart and a barbell on the floor in front of you. Grab the bar with an overhand grip (palms facing you) about 2 or 3 inches wider than shoulder width. With your abs drawn in and your knees slightly bent, bend forward at the waist until your torso is at a 45-degree angle to the floor. Keep your back flat (your lower back can arch naturally) and your head facing forward. Pull the weight to the bottom of your rib cage. Pause, then slowly lower the bar until your arms are extended.
BARBELL UPRIGHT ROW Stand with a barbell on the floor in front of you, your feet slightly less than shoulder-width apart. Grab the bar with an overhand grip, your hands at shoulder width or slightly wider, and rest the bar on your thighs. Draw the bar up toward your chin, keeping it close to your body. Go slowly and under control--take 3 seconds to lift the bar from your thighs to above your nipples. Your elbows should remain flared outward during the movement. When the bar is above your nipples, pause for 2 seconds and contract your shoulders and trapezius.
BENCH PRESS Lie on the bench with your feet flat on the floor and grasp the barbell with your hands slightly more than shoulder-width apart. Slowly lower the bar to your chest just above the nipples. Keep your elbows as far from your sides as you can. Keep your butt and lower back in contact with the bench. Arch your back as little as possible. Gently touch the bar to your chest, then slowly press the weight back up to arm's length.
BODY WEIGHT SQUAT Focus on a point straight ahead and maintain that focus as you lower your body into the squat. Looking down when you squat puts you at greater risk of injury. Once you reach the bottom position, tilt your head back and drive your hips forward to push yourself up to the starting position.
CABLE UPRIGHT ROW Stand facing the weight stack and grab the bar with a shoulder-width, overhand grip. Hold the bar at arm's length in front of your thighs. Pull the bar up until you upper arms are parallel to the floor. Pause, then slowly lower the bar to the starting position.
CHIN-UPS Grasp the bar with your palms facing forward and hands 6 inches to a foot wider than your shoulders on each side. Hang with your arms fully extended and your knees bent. Then pull yourself upward until the bar has passed your chin. Exhale as you go up. Pause for a count of one, then lower yourself slowly until your arms are straight, inhaling as you go down. For variety, do pullups with your palms turned toward you. Pull yourself up until your chin clears the top of the bar. Closing in your grip will provide a fuller range of movement, calling more muscles into play.
DEAD LIFT Stand with your feet shoulder-width apart, and use an overhand grip (palms facing you) to grab the loaded barbell. Keep the bar as close as possible to the body and lift, driving your hips and glutes forward while keeping your gaze forward to prevent your shoulders from dropping. At the same time, tuck your stomach in to protect your lower back in the movement.
DUMBBELL/BARBELL CURLS Hold a dumbbell in each hand and let your arms hang down at your sides. Curl the dumbbell up to the side of your chest in a semicircular path. Keep your elbows at your sides. As you lift, turn your palms towards you. Bring the dumbbells to your shoulders, then slowly lower them to the starting position.
FRONT LUNGE Hold a dumbell in each hand while keeping it at your sides. Spread your feet so they're shoulder-width apart. Now step forward as far as possible with your right leg until the top of your right thigh is almost parallel with the floor. Keep your left leg as straight as possible. Step back to the starting position. Make sure your front knee never extends beyond your toes throughout the exercise.
HANGING LEG RAISE Hang from a chinup bar with an overhand, shoulder-width grip, your knees slightly bent, and your feet together. Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Pause, and then lower your legs back to the starting position. Try to avoid swinging on the bar, and keep to a nice constant pace of raising and lowering.
JACK KNIVES Lay the upper half of your body on a bench and raise your legs slightly off the floor. Making sure your ankles travel in a straight line, bring your ankles towards your chest, all the while watching your form so your ankles don't drop.
MACHINE FRONT RAISE Stand with your feet hip-width apart and hold a light loaded bar with your hands shoulder-width apart. Your arms should hang straight down, palms facing the front of your thighs. Keeping your arms straight, slowly lift the bar up and out in front of you until your arms are parallel to the floor. Pause, then slowly lower the bar until your hands barely touch your thighs
LAT PULLDOWN Stand facing a lat pulldown machine. Reach up and grasp the bar with an overhand grip that's 4 to 6 inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above your head. When you're in position, pull the bar down until it touches your upper chest. Hold this position for a second, then return to the starting position.
LEG EXTENSIONS Sitting on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are extended. Alight your sternum to the bar as you bring it up with your feet, and tuck in your elbows to ensure you are working your legs instead of pushing with your arms.
PARALLEL BAR CHIN-UPS Like the classic chin-up, but with a twist as you rest your body closer to the floor. Grasp the bar with your palms facing forward and hands 6 inches to a foot wider than your shoulders on each side. Hang towards the ground with your arms fully extended. Then pull yourself upward until your chin is about 4 inches from the bar. Inhale as you go up. Pause for a count of one, then lower yourself slowly until your arms are straight, exhaling as you go down. For variety, do pullups with your palms turned toward you. Pull yourself up until your chin clears the top of the bar. Closing in your grip will provide a fuller range of movement, calling more muscles into play.
PLANK Prop up onto your elbows, making sure to keep them lined up under your shoulders. Feet should be about shoulder-width apart with toes on the ground. Lift your hips off the floor and try to keep your shoulders, hips, and legs aligned. Concentrate on pressing the navel into the spine while maintaining a relaxed breathing pattern.
POWER PUNCHES Grab a lightweight dumbbell in each hand. (Tens or fifteens are fine) Stand with your feet shoulder width apart and punch forward while grasping the dumbbell, alternating sides. Keep your punches in a straight line and close to your chin; turning your wrists as you punch out to work your shoulders as well. A right and left punch equals one rep.
ROCK-CLIMBER Assume the classic pushup position, fingers pointing forward. Brace your abs and straighten your legs behind you. This is the starting position. Lift one foot off the floor and bring your knee toward your chest. Straighten your leg back out, move your other knee to your chest, and return that leg to the starting position. Keep alternating sides until you've completed all your repetitions.
SHOULDER PRESSES Stand holding a dumbbell in each hand just above your shoulders, with a neutral grip (palms facing each other). Press the weight in your hands straight above you until your arms is fully extended, then slowly lower the weight to the starting position. That's one rep
STANDING CALF RAISE With a bar behind your back in an overhand grip, slowly push up by extending your calf and pushing on your toes. Make sure you do not bend at the knees to ensure you are working the fibers in your calves. Your feet, from the arches to your toes, should be raised to an almost 90 degree angle. Slowly lower to the starting position.
STIFF-LEGGED DEADLIFT Stand with your feet shoulder-width apart on a step-board or staircase, and use an overhand grip (palms facing you) to grab the dumbbells. Hold the weight at waist level, with your legs slightly bent. Lower the weight by bending at your waist while rotating from your hips and flexing your thighs; keep your back straight also. Return to the starting position.
SWISS-BALL CRUNCHES Sit on a Swiss ball with your feet flat on the floor, shoulder-width apart. Walk your feet forward as you lie back on the ball. Stop when the ball is under your hips, lower back, and middle back, knees bent 90 degrees. Your lower back should feel like it's curved around the ball. Keep your head in line with your upper body. Place your hands behind your ears and draw in your abs. Raise your chest up and slightly forward in a crunching motion. Do not pull on your neck to initiate the crunch. You've reached the end of your range of motion when the middle of your back loses contact with the Swiss ball. Pause, then slowly return to the starting position.
SWISS-BALL JACK KNIVES Lay the upper half of your body on a swiss-ball and raise your legs slightly off the floor. Making sure your ankles travel in a straight line, bring your ankles towards your chest, all the while watching your form so your ankles don't drop.
SWISS-BALL SIDE LATERALS Hold a pair of dumbbell in either hands while seated in a naturally arched back on a swiss-ball. Leave both arms hanging while keeping your palms facing toward you, your elbows slightly bent. Maintain the bend in your elbow as you raise your arm in an arc straight above your shoulder. Then slowly return to the starting position.
TRICEPS DIP With your back to the bench and your palms rested firmly on the bench, get into a semi-squat and extend your legs in front, with your heels against the floor. Be careful to watch your body, making sure it doesn't curve as you lower your butt towards the floor. As you make the dip, squeeze your triceps out to ensure your recruiting the muscle to do the work.
TRICEPS PRESSDOWN Get a good grip of the bar and with one foot in front of the other in a ready stance. Start the pressdown on the weights - taking care not to move your elbows - so your triceps are doing the work in the pressdown. Feel the triceps being worked as you go through the exercise.
WALKING LUNGES Grab a pair of dumbbells holding each on either side with your hands hanging by the side. Spread your feet so they're shoulder-width apart. Now, step forward as far as possible with your right leg until the top of your right thigh is almost parallel with the floor. Keep your left leg as straight as possible. Step forward and alternate your leg. Make sure your front knee never extends beyond your toes throughout the exercise.
