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You don't have to have
a gym membership or heaps of equipment to get a workout. All you
need is a little imagination, and maybe, if you're going to try
some of the exercises below.... a sense of humour! Please
click on the name of the exercises below to view the
videos.
Backyard
Training
Backyard exercise is
always a possibility... Here are a few
exercises to get your heart rate up... Tire dragging,
sled, sledgehammer, kettlebell, tornado ball...
Backyard
Training 2
A few more backyard
exercises. Kettlebell, tornado ball, sled
spartan...
Running
Man Exercise
The Running Man
Exercise requires some co-ordination but once
mastered...Targets the hamstrings, glutes and activates your
core.
Bulgarian
Split Squats
This is a great exercise for the glutes
and quads. A really good stretch for the rectus femoris of the rear
leg. Use this as a stepping stone to single leg squats.
Single
Leg Squat
1 Leg Squat with a neutral spine - Mike
Boyle style. Great glute & quad exercise. You can hold
some light weights in your hands to make it easier to keep your
heel down and torso more upright.
Aeroplane
Exercise
This exercise
is from Stuart McGill. Glutes/Core
conditioning.
Turkish
Get Up
Mel demonstrates the
Turkish Get Up using her daughter... Obviously variations using
dumbells or kettlebells may be more appropriate.
Reach
Roll & Lift
A good lower trap exercise from Gray
Cook. Support your head with your opposite fist, reach out as far
as you can, turn your palm upwards, pull your shoulder back down as
much as possible without bending your elbow. Lift and
hold.
T
Push Up
Push up shoulder
mobility.This is a great push up variation for shoulder
mobility and core control.
Body
Weight Tricep Extensions
This is a great exercise for triceps
while integrating your core. I've put in easy moderate and hard
variations.
Body
Row on Table Palms Facing
Body
Row. Variation on table
body row - palms facing, more biceps
involvement.
Body
Row on Table Palms Away
If you are without a set of rings or a
bar, using a table is a cheap way to still get horizontal pulling
exercise in to your home exercise program. This is the palms away
version.
Swiss
Ball Prone Jacknife
Core and shoulder
stabilisation.
Swiss
Ball Prone Jacknife - 1 leg
A more advanced
version of the prone jack-knife.
Swiss
Ball Push Jacks
Alison dong push
jacks. A great upper body/core exercise combining push ups and
prone jack-knife.
Sledgehammer
Tire
One variation of sledgehammer tire
smacking. I'm actually using a splitter instead of a hammer.
Makes cardio more interesting!
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