Basic Exercises:
Here are some exercises that target specific areas of the body that can help you organize your workouts. These exercises can add variety to you workout and eliminate the potential for burnout that comes with consistent exercise as well as help both the serious and casual exercisers who are looking to tone their bodies.
Ab Exercises:
Sit ups: (Works your abs) Laying on your back with your knees bent and arms crossed across your chest, bring youself up by bending at the waist. when your elbows make contact with your legs, go back down. Continue this process until you can no longer sit up.
Side push ups: (Works your arms and oblique muscles) Lay on you side, with your arm (from your hand to your elbow) in contact with the ground. You hips down to the outside of your foot should also be in contact with the grounds. Push yourself up until only your arm and the ouside of your foot are still on the ground. Bring yourself back down until your hips contact the floor and then bring yourself back up again. Repeat this process until you can no longer. Then, switch sides.
Bicycle crunch: (Works you abs) Lay on your back with your legs up in the air but bent parallel with the floor. Put your hands on the back of your head with your elbows parallel with your head. Now, pedal with your legs as if you're riding a bike and alternate touching your elbows to your opposite leg when it is closest to your body. Continue this process until you're tired.
Straight leg crunch: (Works your abs) Lay down flat on your back with your legs straight. Cross your arms across your chest and sit up until your elbows contact your legs. Continue the process until you no longer can.
Scissor crunch: (Works your abs) Start laying flat on your back with your legs straight. Next, lift your legs about an inch off the ground. Then alternate bringing one leg up about six inches and then back down until it is even with your other leg. Do this until you're tired.
Sit ups w/a ball: (Works your abs) You can do this by your self or with a partner (preferably the latter). Get in a sit up position (see sit up instructions) and on your way up, have a friend throw you an exercise ball (5-12 pounds ideally). Go back down with the ball,and on your way up, toss your friend the ball back. Continue this process until your friend tells you to stop.
Body Weight Exercises:
Dips: (Works your triceps) Find a bench or a slightly elevated and stable surface. With your palms on the bench, your heels on the floor, and your back facing the bench, bend your elbows and dip down until your shoulders are only about an inch or two above your elbows. Then push yourself back up and repeat the process for 10-20 reps. You can also do this exercise with your feet elevated on another bench. This makes the exercise more challenging.
Calf raises: (Works your calves) You can do this with dumbbells in your hands or without weight. Stand on an elevated surface, such as a step. Have only half of your foot on the step while the other half is hanging off the edge. Sink down and as your heels approach contact with the ground, bring yourself up on your toes. Go back down and repeat the process until your calves excessively burn.
Push ups: (Works your arms, abs, and chest muscles) With your stomach facing the floor, place your hands flat on the floor with your arms straight. Your legs sould be srtaight as well. Their contact point with the floor is your toes. While keeping your back straight, and your butt down, bring your body down to the floor until you make contact with the floor with your chest. Push yourself up and continue until you can do so no longer.
Leg Machines:
Leg extension: (Works your quads) Sit down on the machine facing forward and make sure seat and weight are adjusted properly. Put your feet under the pad and extend your legs upward until your legs are straight (do not lock knees). Then slowly bring the weight down. Repeat this process for 8-20 reps.
Leg curl: (Works your hamstrings) Lay down on the machine, flat on your stomach. Make sure the seat and weight are adjusted properly and put your legs under the pad so that your heels are facing up. Now, bring the weight up until your heels make contact with your butt. Slowly bring the weight back down and repeat the process for 8-20 reps.
Leg press: (Works your legs) Lay down on the machine on your back and make sure the seat and weight are adjusted properly. Bend your legs and place you feet flat on the machine, about shoulder width apart. Push up with your legs and then bring the weight down by bending at the knees until your knees are parallel with your butt. Push yourself up again and repeat the process for 8-20 reps.
Dumbell Exercises:Bicep dumbbell curls: (Works your biceps) Begin standing with a pair of dumbbells of a feasible weight in your hands with your arms parallel with your legs and forearms facing forward. Bring the weight up by bending your elbows upward toward your chest. When you make contact with your
chest, bring the dumbbells back downs and repeat the process for however many reps you plan to do. Note: This is an arm strength exercise, do not use your back. If your body is swaying at all, you need to lower the weight you are lifting.
Dumbbell shoulder press: (Works your shoulders) Grab a pair of dumbbells that are a weight you can handle. Start by bringing the dumbells up so they are an even height with your head. Then extend your arms straight up until you elbows are almost straight (do not lock your elbows). Bring the dumbbells back down until they are even with your head again and repeat the process. Do this for the number of reps that correlates with your workout program.
Shrugs: (Works your shoulder and neck muscles) Standing with a pair of dumbells in your hands and arms straight down at your sides, roll your shoulders as if you are receiving a massage. That's it.
Strength Training Versus Power Lifting:
Those on strength programs are usually athletes who play endurance sports such as track or soccer or the average person who just wants to stayed toned. Strength programs involve lifting a lighter weight (50-60 percent of the maximum weight they can left) but with more repetitions per set. Strength training causes muscles to fatigue in a manner similar to a cardio workout. Those on strength training programs often form muscle definition rather than muscle bulk.
Power training programs are primarily used by athletes who want to bulk up.
Power training programs are condusive to 'heavy hitter' sports such as football or boxing and involve fewer reps but often more sets and always a higher weight percentage (75-95 percent of a person's maximum lifting ability). Those on power programs will often gain considerable weight, but all lifting, including lifting done through strength programs, often result in some weight gain. However, there is no need to be alarmed. A person's weight is a rather arbitrary factor in determining whether or not they are in shape. Different people have different body types. Therefore, one person's ideal weight can drastically change from another person's, even if they are similar in size.
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