Exercise Library

Hindu Pushups


  • Get into what is known as a downward dog position.
  • This is where your hands and feet are on the floor, with your butt sticking up in the air.
  • Think upside down “V.”
  • Take a deep breath, then begin the movement by nose-diving.
  • Pick a point on the ground between your hands, and pretend as though you are trying to touch your nose to that point.
  • As you get closer, quickly push your body forward so that your chest is an inch off the ground.
  • Continue you pushing your body forward and push off the floor until your arms are fully extended, and your pelvis close to the ground.
  • Another way to describe this movement is to pretend there is a ring you are trying push your body through.
  • Pause and return to starting position.

Dive Bombers


  • A dive bomber is more or less the same as a hindu pushup, with one stark difference: instead of just returning back by bringing your butt back up in the air, you come back the same way you executed the movement.
  • So, imagining a ring you are going through, come back through that ring the same way you went through it.
  • You can also think of the returning back portion as performing a reverse hindu pushup.

Shoulder Pushups


  • From the downward dog position, bring your head towards the ground.
  • Your butt will be higher in the starting position compared to a dive bomber or hindu pushup.
  • The more perpendicular to the ground your body, the greater the difficulty of the movement.
  • Therefore, to make the exercise harder, simply place your feet on an elevated object.

Handstand Hold


  • Stand approximately 1 foot away from a sturdy wall. facing the wall.
  • Bend down and place your hands on the ground.
  • Shift your weight onto your hands as you lift one leg off the ground and kick it back to make contact with the wall.
  • Keeping that leg straight, follow up with the other leg.
  • Keep both your leg straight and use the wall only as assistance as you keep your body straight using your shoulder strength.

Pushups


  • Start off with your hands flat on the floor, shoulder width apart, and your feet straight out behind you.
  • Keeping your body straight, lower yourself towards the ground until the chest is just an inch off the floor.
  • Your elbows should be bent at close to 90 degrees.
  • Pause, then push back up to starting position.

Close-Grip Pushups


  • Exact same movement as traditional pushup, but instead you keep your hands closer then shoulder width apart.
  • Keep your elbows tucked in close to your body.
  • To make it more difficult, bring your hands close together.

Wide-Grip Pushups


  • Exact same movement as the traditional pushup, but instead you keep your hands wider then shoulder width apart.
  • Try not to have your elbows flare out too much, but some flaring is normal. To make it more difficult, bring your hands farther apart.
  • The farther apart, the more stretch you will feel and greater your lats will be activated.
  • Even if the range of motion is slight - one to two inches - your chest will still be working hard.

Decline Pushups


  • Exact same movement as traditional pushup, but instead you place your feet on an elevated object.
  • To make it more difficult, place your feet higher up on an object.
  • However, there is a limit to this, as at some point the movement will turn into a shoulder-dominant exercise.

Decline Wide Grip Pushups


  • Place your feet on an elevated object, and hands on the ground wider than shoulder width apart.
  • Keeping your back straight and core tight, perform a pushup.
  • To make it more difficult, place your feet higher up on an object.
  • You can also increase the distance of your hand placement. Even a one inch short range of motion will reap benefit.
  • In addition, there is a limit to how high you can elevate your feet as at some point the movement will turn into a shoulder-dominant exercise.

Bench Dips


  • Stand facing away from a bench or chair. Place your hands behind you on the bench with your fingertips facing away.
  • Walk your legs out in front of you. Keeping your legs straight, lower your body towards the ground.
  • This movement should train your triceps, but you should also feel it slightly on your chest and shoulders.
  • Lower down until your elbows are at 90 degrees. Pause, then push back up. To make the movement easier, bring your feet closer to the bench.
  • To make it more difficult, walk them farther out, or place your feet on another bench as shown in picture. This movement also has some limitations.
  • If you start to feel pain in your shoulders, then you have walked your feet out too much, and need to bring them back in closer.

Dips


  • Stand between two parallel bars. You can also perform this movement in between two chairs.
  • Grab the bars with a straight arm.
  • Fold your legs behind you. From this position, lower yourself slowly so that your elbows are at a 90 degree angle.
  • Pause then push back up.
  • To target shoulders and triceps, keep your body straight and press up and down.
  • To target more of your chest, lean forward slightly.

Dip Bar Chins


  • This movement can also be done on the monkey bars.

  • Bend down below the parallel dipping bars.

  • Grab each bar, and flare them out in front of you as shown.

  • From this position, pull your body straight up.

  • Some people find this movement easier then traditional pullups.

Pullups


  • Start off with your hands on a pullup bar, shoulder width apart, palms facing away, and your feet tucked behind you.

  • Keeping your body straight, pull yourself up towards the bar. Clear the bar with your chin.

  • Pause, then lower down to starting position.

Wide-Grip Pullups


  • Place your hands on a pullup bar, facing away from your body and wider then shoulder width apart.

  • Bend your knees and tuck your feet behind you.

  • From this position, pull yourself up to the bar, clearing the bar with your chin.

  • Pause, then return back slowly.

  • To make the movement more difficult, widen the grip of your hands.

  • Even a short, 1-inch range of motion will help train your back.

Inverted Rows


  • You can perform this between two parallel bars or by using a lower bar 2-4 feet off the ground.

  • This can also be done by placing a broomstick in between two chairs.

  • Grab the bar and place your feet straight out in front of you.

  • Keeping your body straight, pull up until your chest touches the bar.

  • Pause, then slowly lower back to starting position.

  • To make this movement more difficult, place your feet on an object.

Side to Side Rows


  • From the inverted row position, bring your right shoulder towards the right side, keeping your left arm straight.

  • Slowly return to starting position and return on the other side.

  • To make this movement more difficult, place your feet on an elevated object.

Close Grip Chins


  • A close-grip chinup is more or less the same as a regular pullup.

  • The difference is that you keep your palms facing you, and your hands are closer together.

  • This movement will target the biceps more then traditional pullups.


Single-Leg Deadlifts


  • Stand with your feet together and your arms by your sides.

  • Lift one leg off the floor slightly, tucked behind you.

  • Bend down at the waist, touch the ground while keeping your planted leg and back straight.

  • You should feel a stretch in your hamstrings. Pause, then slowly return to starting position.

Alternating Lunges


  • Stand with your feet shoulder width apart.

  • You can either place your hands on your hips, or clasp them behind your head.

  • Take a step forward with one leg, while simultaneously lowering your body towards the ground until both the front and back leg are at a 90 degree angle.

  • The key to this movement is to take a big step.

  • Return back to starting position and repeat on the other side.

Bodyweight Squats


  • Stand with your feet shoulder-width apart.

  • Squat down by pushing your hips back as if sitting down on a chair.

  • Bend your knees and continue the movement.

  • Keep going as low as you can.

  • Pause, then stand back up to starting position.

Squat Jumps


  • Stand with your feet shoulder-width apart.

  • Squat down by pushing your hips back as if sitting down on a chair.

  • Bend your knees and continue the movement.

  • Keep going as low as you can.

  • From this position, explode and jump up into the air.

  • Land smoothly and repeat.

Bulgarian Split Squats


  • Stand with your feet shoulder width apart one to two feet facing away from a bench.

  • You can either place your hands on your hips, or clasp them behind your head.

  • Place one foot behind you on the bench.

  • Balance yourself, as you lower your body until the front leg is at a 90 degree angle.

  • Pause, and return to starting position.

The key to this movement is balance. It will take a few tries until you get your balance right.