Hanging deadlifts are performed without the bar touching the floor. Deadlifts strengthen the glutes, legs, back and torso. Hanging deadlifts are usually performed with less weight than regular deadlifts. Hanging deadlifts are excellent for overall body development and can give you a great conditioning workout if the rest periods are kept to a minimum.
The dumbbell sit-up is a great exercise for training abs. If you desire a flat-belly, you’ll want to include this exercise in your routine. If regular floor sit-ups are too easy, use a dumbbell to increase the resistance on the abs. The hip flexors are also involved in the sit-up. The goal is to continually challenge the abs to grow stronger. Keep the rest periods to a minimum and your get more results in less time.
The depth jump and lateral sprint is a good plyometric exercise to build explosive power and sprinting speed. This is a very advanced exercise and should not be attempted unless you have a solid conditioning base. The depth jump and lateral sprint simulates the demands of many sports, such as basketball and soccer, and allows the athlete to focus on mechanics to improve their performance on game day.
The depth jump with 180 degree spin improves both explosive power and proprioception. Plyometric exercises are advanced exercises that require a high level of fitness before you attempt them. The depth jump uses the stretch reflex to improve the explosive power in your legs. The 180 degree spin improves your awareness and balance. This is important for many sports, especially basketball and volleyball.
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.
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 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 chair stand is a good exercise for developing starting strength. It is also a very functional exercise, we all sit and stand everyday. To keep it safe avoid using a chair with wheels that could roll out from under you. When performing this exercise, make sure you use your hips and legs to drive up to standing. This is a good exercise for beginners who aren’t quite ready for regular squats.
The single leg balance is a good way to increase your balance awareness. It is a good exercise for elderly people or anyone who needs to improve their balance. For added challenge you can try it with your eyes closed or on a wobble board or other unstable surface. This exercise requires no equipment and can be done anywhere.
The single leg squat is a great exercise for the glutes (butt), thighs and calves. The single leg squat is a challenging, full-body exercise that develops balance, strength and power. This exercise transfers easily to sport and life. The single leg squat will correct muscle imbalances between the legs.
The bodyweight squat with arms relaxed is a complete lower-body exercise. The bodyweight squat can be performed anywhere and with little skill. Full squats strengthen the glutes (butt), thighs (quads and hams) and calf muscles. Bodyweight squats can be used as a conditioning exercise if the rest periods are kept to a minimum and the repetitions are high.
The straight leg raise performed seated strengthens the hip flexors and quadriceps. This is a good exercise for anyone with limited balance and strength. The straight leg raise can be included in a lower body workout and may be particularly helpful for patellofemoral syndrome or patellar tendinitis.
The vertical jump performed without a counter movement develops starting strength and power in the hips, legs, and torso. This is an excellent conditioning exercise. The vertical jump requires no equipment and can be performed anywhere. Stay in shape with bodyweight exercises.
The lying hip roll mobilizes and relaxes the hips and obliques. If a bolster is unavailable you may roll up a small towel and place it beneath your hips. This is a good exercise to perform after exercises which load the spine, such as squats or push presses.
The lying knee rock relaxes and mobilizes the muscles around the low back and glutes (butt). The knee rock stretches the muscles and tendons that are found over the outside of the hip. The knee rock also helps relax the iliotibial (IT) band.
The pelvic drape stretch is a good way to stretch you body. It is also a good way to cool down after a tough workout. All you need is a rolled up towel to perform this stretch. The key to the pelvic drape stretch is feel your body melt into the floor.
Lunge touchdown and thrust alternating legs is a great full-body conditioning exercise. This exercise can be used to strengthen the hips, shoulders, torso and arms. The lunge touchdown integrates upper and lower body movement which transfers well to sport and life. This exercise can be performed slowly for emphasis on muscular development or faster to develop the neuromuscular system.
Fitness Academy Europe is the European leader in fitness education. We deliver inclusive and insightful courses that emphasize practical training.
