Rotation
The rotation exercise is good for developing strength and flexibility in your torso. It can be done with just your body weight or you can add weight with a medicine ball or dumbbell. The rotation exercise can be used as a dynamic warm up for golf, baseball and any other sport involving rotational movement.
Single Arm Dumbbell Hang High Pull
The Single Arm Hang High Pull is a good exercise for the traps and shoulders. It is also great for building explosive power and improving coordination of the upper and lower body in preparation for more advanced exercises.
Single Arm Push up
The single arm push up is not for the weak. This exercise challenges your chest, shoulders, triceps, core, and mental toughness. The single arm push up is a favorite of athletes in mixed martial arts (MMA) and wrestling. The single arm action loads the abdominals and hip flexors for stabilization.
Single Dumbbell Overhead Squat
The Single Dumbbell Overhead Squat is a very challenging exercise. It requires a lot of coordination, flexibility and strength. It will also improve all of those qualities.
Single-Arm Rotation Row
The single arm rotation row is a good upper back and core exercise. There is also an element of torso rotation. This is a good exercise for both body builders and athletes. This exercise can also be done with resistance tubing and bands.
Single-Side Rotation Crunch on Bolster
The single-sided rotation crunch on bolster strengthens the abdominals and obliques. The twisting motion activates the obliques and delivers a good ab workout. Place your hands behind your head and lift your shoulders off the floor to begin the crunch. Move you head close to your knees by contracting the abs.
Sit Up
Sit-ups are a basic ab exercise that can be performed anywhere. Sit-ups strengthen the hip flexors, obliques and abdominals. To add resistance to your sit-ups you can use a medicine ball, dumbbell, resistance band, stability ball, or raise the sit-up board.
Sitting Side Bend
The sitting side bend increases mobility in the trunk and lats. This stretch targets the opposite side you bend with. For example, if you bend to the left side you stretch your right side.
Spider Crawl
The spider crawl strengthens the shoulders, chest, arm, torso, thighs, and calves. This is a great calorie burning exercise that can be performed at home or in the gym. This is a fun, effective exercise to add to your workout. Challenge your friends to a spider crawl race off.
Spinal Rotation Stretch
The spinal rotation stretch relaxes the hips and the rotator muscles of the lower and midback and stretches the ligaments that support the disks. The spinal rotation stretch improves circulation and helps muscles recover faster by pumping fresh blood into the lower body. Spinal rotation can be included in everyday stretching or after a lower body workout in which the spine was loaded.
Squat Thrust
The Squat Thrust is a whole body exercise that taxes the shoulders, arms, and core muscles. This is a great exercise to improve the anaerobic system. Try performing as many reps as possible in a set duration (e.g., 30 seconds). Team up with a training partner for extra motivation.
Trunk Rotations
Seated trunk rotations increase mobility of the torso. Trunk rotations can be performed at your desk or in your home office. The increased mobility will facilitate better circulation and relax tired muscles.
Push-up test
The push up test is a way to test chest, shoulder, arm and core strength. To start, balance on your hands and knees with your body straight. The goal is to do as many as you can in one minute. Tests like this are a good way to see how fit you are now. When you do it again in the future it will show you how much progress you have made.
Pushup — Feet Elevated
Doing push ups with your feet elevated is more challenging than regular push ups. To perform this you simply put your feet on a step, bench or chair. This engages your deltoids more. As your prop gets taller, the exercise gets more challenging. Eventually you may be able to work up to a handstand push up.
Pushup — Hands Elevated
The push up with your hands elevated is a beginner version of the push up. As you get stronger you can move your hands down, closer to the ground. The goal is to eventually do regular push ups on the ground. This is a good exercise for beginners or people that have a hard time getting down to the ground.
Pushups
The push up is a great upper body and core exercise. It does not require any equipment and it can be done anywhere. The push up is a favorite of many military exercise program. Even if you aren't in the military the push up is a great exercise for over all fitness and conditioning.
Pushups on Knees — Elbows In
The push up on knees is another way to make the push up a little bit easier for those who aren't strong enough to do a regular push up. When doing this exercise it is important to keep your body straight and you stomach tight. When the push ups on your knees gets too easy you can advance to regular push ups.
Renegade Row
The Renegade Row is a combination of two exercises: the push up and the row. It works both the pushing and pulling muscles simultaneously while also challenging the core musculature. The Renegade Row is a great exercise for bringing balance to the upper body.
