The Straight Bar Chest Press on Exercise Ball is significantly more challenging than the barbell bench press. The ball forces you to stabilize your body while pressing the bar. You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.
The dumbbell squat will build strong, shapely legs. Dumbbell squats strengthen the glutes, hamstrings and quadriceps. Using dumbbells allows you to avoid placing loads directly on the back. Squats can be used to build muscle and burn fat by reducing the rest time between sets. Use lighter loads for muscular endurance and heavier loads for building strength and size in the legs.
The Explosive Push Up n a Medicine Ball adds an extra element of speed and precision to the standard push up. It is a great exercise for building explosive power and coordination for the upper body. This exercise would benefit boxers, and other martial artists as well as football players.
Forward and backward jumping on a trampoline develops power in the legs and hips. The trampoline requires additional stabilization at the ankles, knees and hips. The added instability challenges your body to remain balanced as you jump forward and backward. If the exercise is performed for several minutes it can be a great conditioning exercise. This exercise is can be included as part of a circuit training program.
The forward lunge is a dynamic and functional lower body exercise. The forward lunge delivers many benefits including strength in the legs and butt and improved balance and body awareness. Lunges also develop muscular endurance and explosive strength in the thighs. Forward lunges will give you a great looking lower body. Adding resistance will keep your muscles stimulated and the results coming.
The dumbbell crunch is a great exercise for developing your abs and strengthening your core. All you need is a dumbbell and a place to lay down. This exercise is exactly the same as a regular crunch done while hugging a dumbbell to your chest. To progress with this exercise you can add repetitions or you can add more weight.
The dumbbell reverse lunge targets the quadriceps and glutes. The adductors on the stationary leg also assist in the lunge. This exercise is a variation of the forward lunge and can be a great way to introduce more variety into your workout routine. Keep your chest upright and your eyes focused forward to assist your balance. Select a pair of dumbbells that are challenging, but do not negatively affect your technique.
The Lateral Explosive Push Up on a medicine Ball is similar to the Explosive Push Up on a Medicine Ball except the movement is in a slightly different direction. Things don’t always happen in two dimensions, so it is a good idea to train in as many different directions as possible.
The wobble board side reach develops balance, hand-eye coordination, and stability. This is a fun exercise to perform with a partner and can be part of your warm-up or cool-down. The unstable surface creates balance demands on the body and challenges the ankles, hips, and torso.
The Single Arm Dumbbell Muscle Snatch is a great shoulder warm up. It is also a good pre-hab exercise for baseball and other throwing sports. It is more challenging than the two handed version because of the uneven loading.
The abdominal machine works the stomach muscles with increased resistance. The abdominal machine can be paired with the back extension machine to work the entire torso or “core” area.
The bent leg sit-up is an effective exercise to strengthen the abdominal muscles. Focus on the quality of the reps, not the number.
Bent-knee sling sit-ups develop power in the core and upper-body. Bent-knee sling sit-ups provide a good strength base in the abs before progressing to medicine ball throws. This is a good exercise for anyone looking to take their ab training to the next level.
The Exercise Ball Dumbbell Fly is a great isolation exercise for strengthening and shaping the chest and shoulder muscles.
And performing this exercise on the ball requires a strong core.
The Exercise Ball Tuck is an advance abdominal exercise. The ball forces you to stabilize your body while performing the knee tuck. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.
Hand Stand lockout is the precursor to the handstand pushups with wall support. This exercise develops strength in the shoulders and arms. This exercise is advanced and should be performed with supervision. Build a strong level of strength in the shoulders and upper-body before attempting this exercise. Coordination and balance are improved.
Hand Stand Pushups with wall support develop full-body strength. This exercise is advanced and should be performed with supervision. Build a strong level of strength in the shoulders and upper-body before attempting this exercise. Coordination and balance are improved.
The Hanging Knee Raise is an advanced abdominal exercise. To perform this exercise correctly you will need to have good trunk, upper body and grip strength. If you are ready for a challenge, give this exercise a try.
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