We are going to keep the repititions low here since your entire body will be protesting by your 6th rep…let’s go!

Push Ups x10 – Allow yourself to descend at your normal pace until your nose is about 2 cm off of the ground, then take 10 seconds to ascend back to your starting position.

Crunches x10 – Allow yourself to ascend at your normal pace, then descend by using 10 seconds to return back to your starting position

Squats x10 – Descend at your normal pace, then take 10 seconds to ascend back to your starting position

Hyperextensions (Superman) x10 – Ascend at your normal pace, then descend by using 10 seconds to return back to your starting position

REVERSE

Push Ups x10 – Use 10 seconds to descend until your nose is about 2 cm off of the ground, then explode back to your starting position in as little time as possible

Crunches x10 – Ascend by taking 10 seconds to your “up” position and descend back to the ground at a normal pace

Squats x10 – Use 10 seconds to descend, then explode back to your starting position in as little time as possible

Hyperextensions (Superman) x10 – Ascend by taking 10 seconds to your “up” position and descend back to the ground at a normal pace

Good luck and take your time!

Perform 20 repititions on each exercise and cycle through the group of exercises 5 times. For exercises that alternate sides, do 10 repititions per side.

• Weighted Knee Raise
• 45 Degree Leg Extension
• Reverse Hyperextension
• Russian Twists
• Glute Bridge

Tips

• Exercise balls should be purchased according to your body height and should be inflated to the point that it becomes firm, not hard
• When sitting on the ball, your hips and knees should be bent at approximately 90 degrees

Detailed desription of the exercises:

Weighted Knee Raise – Holding a 20lb weight in each hand, (Adjust the weight for your level of skill and ability), sit on top of the exercise ball. Hold the weights to your sides as if you were holding a briefcase and raise the knee on your right leg about 3 inches off of the floor. Repeat with the same leg until your reps are complete before changing legs. Aim to keep your inner core activated throughout the movement (Pull your belly button to your spine).

45 Degree Leg Extension – Holding a 20lb weight in each hand, (Adjust the weight for your level of skill and ability), sit on top of the exercise ball. Hold the weights to your sides as if you were holding a briefcase and slowly extend, (straighten) your right leg out on a 45 degree angle to your body. Repeat with the same leg until your reps are complete before changing legs. Aim to keep your inner core activated throughout the movement (Pull your belly button to your spine).

Back Extension (Superman) – Lay on your belly across the ball and brace your feet against a wall for support. Drape your torso over the peak of the ball placing your hands behind your ears. (Your body should be in a “V” position at this point). Lengthen your spine as you raise your torso off the ball making a straight line with your body. Return to the starting position and repeat. (Keep your butt muscles contracted to protect your back)

Russian Twists –  Lie on the ball so that your shoulder blades rest on the highest part of the ball. Keep your feet in front and flat on the floor for support. Extend your arms straight out in front of your body and over your waist then clasp your hands together. (I prefer doing this with a medicine ball or dumbell but suggest that you start smaller to ensure that you get the movement correctly). Slightly raise your torso so that your shoulder blades come off of the ball and twist your torso and arms to the left and then to the right.

Glute Bridge – Lay on the floor with your feet planted flat on top of the ball with your arms at your sides. Slowly raise your pelvis from the floor to the ceiling until your body is only supported by your shoulders and feet ith your torso in a straight line with your knees. Initiate this movement from your butt.

You will need a timer and set it to 30 second intervals…stop groaning, you’ll be fine. Change the exercise every time the timer sounds. Do not aim for the highest number of repetitions or speed, your goal is NOT TO STOP the exercise for 30 seconds.

• Crunches
• Pushups
• Burpees
• Squats
• Dips

Aim to go through the set of exercises for a total of 8 times. Rest for 30 seconds after every two sets for…you guessed it 30 seconds.

Good luck!
KruBee

Since Mother Nature has decided to cooperate and grant us all with some sunshine and warmth, we’re taking it to the street this week. Take a timer with you and set it for 30 second intervals. Your mission is to run a 2km distance which is truly quite short from a challenge standpoint, but every 30 seconds, drop down and perform 5 push ups. Based on a person of average physical conditioning, you should be able to complete your run in 10 to 12 minutes.

For the gym rats who still enjoy lifting weights, why don’t you challenge yourself with the Run/Rack method? Useful for spicing up any type of exercise, stand in front of the dumbbell rack with a weight in each hand that’s approximately 40 percent of the amount you would normally lift for eight repetitions. Lift the weight eight times, then quickly return the dumbbells to the rack and grab the next heaviest dumbbell. Repeat the exercise again for another eight repetitions, grab the next heaviest pair and continue for another eight repetitions. Keep increasing the weight with each set until you can barely squeak out eight repetitions.

Be sure to check out part one of our 3 part nutritional tips on healthy snacks and feel free to subscribe to us via RSS subscriptions to ensure that you never miss a tidbit!

1. V-Ups with a cross
2. Superman with Rotation
3. Side Superman
4. Wood chop, Low
5. Glute Bridge: 45 degree with hip rotation
6. Leg overs: Double leg
7. Balance T-Bend

• 30 reps for each exercise and if the exercise calls for alternating sides, perform 15 reps per side
• Work for 15 minutes in total pausing at the 10 minute mark for 2 minutes before pushing through your last 5 minutes.  Good luck!!

V-Ups with a cross: Lay flat on your back with your arms extended over your head. Use your core to simultaneously raise your torso and legs together like the closing of a hinge.  Touch your right wrist to your left ankle at the top of the movement minimizing the amount of bend in your arms and legs as possible.  Slowly return to the starting position and repeat on the other side by touching your left wrist to your right ankle. (For a challenge hold a 10 lb weight in your hands)

Superman with Rotation: Lay on your stomach with your arms fully extended over your head. Simultaneously raise your arms, chest and thighs off of the ground.  Hold the contraction and while up, twist your body so that you alternate between lowering you left armpit to the ground and your right armpit to the ground. Return to a resting period. (For a challenge hold a 10 lb weight in your hands)

Side Superman:  Lay on your right side with your legs and arms fully extended with your arms over your head. Simultaneously raise your arms, torso and legs off of the ground trying to keep your legs and arms straight.  Hold the contraction at the top of the movement. Lower your right arm and leg until they lightly touch the floor. Ensure to work the other side before moving to the next exercise.  (For a challenge hold a 10 lb weight in your hands)

Woodchop, Low:  Stand with your feet at shoulder width apart and your knees slightly bent. Lift your chosen weight, (Or cable stack handle), to mid thigh height to start your motion. Rotate your torso as you raise the weight up and diagonally across your body as high as you are able to reach.  Complete the set and repeat to the other side.

Glute Bridge, 45 degree with hip rotation: Similar to the Single Leg Glute Bridge, however, extend your raised leg 45 degrees from your body.  Using your glutes, move your hips towards the ceiling so that only your heel and shoulders remain on the floor.  Hold this position and then return to the starting position. Alternate legs

Leg overs, Double leg (Also called windshield wipers): Lay flat on your back, hands spread out perpendicular to your body at shoulder level with both legs extended straight up.  Lower both legs to your left side with your legs straight until they lightly touch the floor and raise them back to the starting position. Repeat the movement to the other side. (As you lower your legs try to let your hips roll in the same direction as your legs but resist the temptation to raise your shoulders).  For a challenge, hold an exercise ball between your ankles…if the motion is too difficult, bend your legs at the knees.

Weighted Balance T-Bend: Balance on your right foot, extend your arms away from your side similar to a “crucifix” then bend at your waist making a T-shape with your body.  (Your left leg should be extended behind you as you balance on your left leg

1. Skip for 5 minutes
2. Weighted Overhead Squat
3. Standing Knee Flexion
4. Weighted Reach to the Heel
5. Weighted T-Bend Balance
6. Toe Touch Crunches
7. V-Up
8. Glute Bridge
9. Glute Bridge, Single Leg
10. Glute Bridge with 45 Degree Hip Rotation
11. Leg Over
12. Superman
13. Weighted Opposite Arm/Opposite Leg

Ensure that you adjust the weight for your abilities and perform the list of exercises in order – 3 times.  Good luck and see you at the Muay Thai Expo!!

The Exercises Explained:

Weighted Overhead Squat with 20lb Weight: Extend your arms over your head with a 20 lb weight in each hand. (Adjust the weight for your abilities). With your feet pointed straight in front of you, sit back into a squatting position pushing your buttocks backwards as if you were attempting to sit on a chair.  Maintain your arms over your head throughout the entire exercise

Standing Knee Flexion with 20lb Weight: Stand with your arms at your sides with a 20 lb weight in each hand.  (Adjust the weight for your abilities). Raise your straightened left arm over your head and lift your right knee until it is bent 90 degrees and perpendicular to your upper body.  Repeat to the other side raising your left knee and right arm.  The right and left side equal one repetition

Weighted Reach to the Heel: You can do this movement with a medicine ball, a weight plate a dumbbell or of course, with no weight.  I chose to keep one of the 20lb weights from my previous exercise. Raise your hands over your head holding the weight equally between the two hands. Reach down slowly and touch the weight to the heel of one leg and return to a standing position with your hands over your head.  Repeat to the other side.

Weighted T-Bend Balance: Balance on your right foot, extend your arms away from your side similar to a “crucifix” then bend at your waist making a T-shape with your body.  (Your left leg should be extended behind you as you balance on your left leg

Toe Touch Crunches:  Lay flat on your back.  Simultaneously lift your shoulders off of the floor and your knees to your chest.  Touch your toes and return to your start position.

V-Up: Lay flat on your back with your arms extended over your head. Use your core to simultaneously raise your torso and legs together like the closing of a hinge.  Touch your feet at the top of the movement minimizing the amount of bend in your arms and legs as possible.  Slowly return to the starting position.

Glute Bridge: Lay on your back with your knees bent and feet flat on the floor.  Using your glutes, move your hips towards the ceiling so that only your heels and shoulders remain on the floor.  Hold this position and then return to the starting position.

Glute Bridge, Single Leg:  Similar to the Glute Bridge, however, raise one leg until it is level with the knee of the bent leg. Keep your knees together and using your glutes, move your hips towards the ceiling so that only your heel and shoulders remain on the floor.  Hold this position and then return to the starting position. Alternate legs

Glute Bridge with 45 Degree Hip Rotation: Similar to the Single Leg Glute Bridge, however, extend your raised leg 45 degrees from your body.  Using your glutes, move your hips towards the ceiling so that only your heel and shoulders remain on the floor.  Hold this position and then return to the starting position. Alternate legs

Leg Over: Laying flat on your back, extend your arms away from your body at shoulder level in a “T” position. Extend your legs straight up towards the ceiling then lower both legs together to your left side until your feet lightly touch the floor then raise them back to the starting position. Repeat the movement to the opposite side. Keep your should on the floor throughout the movement

Superman: Lay on your stomach with your arms fully extended over your head. Simultaneously raise your arms, chest and thighs off of the ground.  Hold the contraction for 10 seconds at the top of the movement then return to the start position

Weighted Opposite Arm/Opposite Leg: Kneel on all fours ensuring to align your hands under your shoulders and your knees under your hips. (Ensure to look straight down). Simultaneously raise and straighten your left arm in front of your head with a weight in it and right leg behind you until they are parallel with the ground. Repeat with the right arm and left leg

• 1 minute of skipping and during your rest period – Leg Swings – 25 per leg
• 1 minute of skipping and during your rest period – 21 style pushups – 21
• 1 minute of skipping and during your rest period – Atlas Lunge with a 10lb dumbell in each hand – 20 per leg
• Rest for 1 minute

Repeat the sequence above 4 times

The description of the exercises:

Leg Swings:
Swing your partially bent right leg as high as possible attempting to touch the toe with your opposite hand. As the leg goes back down, let it swing backwards as far as possible to help to stretch your hip flexors as well. Try to keep your torso as tall as possible throught the exercise. Switch legs when complete.

21 style pushups:
Start in a pushup position. Your first 7 pushups start from the fully extended up position to halfway down. The next 7 pushups are from halfway down to fully down. Your last 7 pushups are normal fully extended pushups. Should you be unable to complete the series of 21 in standard form, continue your set on your knees instead of giving up!

Atlas Lunge with a 10lb weight:
Stand tall with your arms extended above your head. Step forward into a lunge with your right leg and simultaneously rotate and reach slightly backward over your right shoulder. (Adjust the weight for your skill level).

Bootstrappers – 20 reps
Reverse Bleacher Squats – 20 reps
Reverse Squats -20 reps
Perform the sequence above for 3 sets

Jump Rope Squats – 2 rounds of 3 minutes

Bootstrappers

Start by squatting down and balancing yourself, momentarily, on your toes and get into position by slowly leaning forward and putting your hands on the ground just forward of your shoulders. Make sure to keep the toes pointed forward with heels off the ground, and that your knees are together. Relax your body and maintain a 60-40% weight distribution between your feet and your hands with your Hamstrings and Glutes resting on your heels.

From the starting position all you have to do is try to straighten your legs and stop when your heels touch the ground. From there bring your Glutes back down until they touch your heels and you’ve completed 1 repetition (or half a repetition if you’re doing these in 4-count fashion)

Quick note: If you feel this exercise in your hamstrings, you are suffering from poor flexibility. Bootstrappers will burn your quads like few other things will! Mixed with various other exercises Bootstrappers quickly point out the weakest link in your body.

Reverse Bleacher Squat

Using a bench, place one foot on top of the bench and drop your weight down towards the leg that is higher so that your butt cheek is almost touching your heel. Keeping your toes pointed slightly outwards make sure your feet are flat on the bench and ground at all times. If you feel you’re going to fall forward, put your hands out in front of you for balance. Stand up over the bench by pushing up with the leg that is on the bench

DO NOT bring that lower knee in towards centerline as you drive up and do not come up on the balls of your feet with either foot

Reverse Squat

To begin this exercise place your feet a bit closer than shoulder width apart and drop your butt straight down. (Squat with your butt just over your heels). Push your knees apart a bit and sit “between” them while keeping your hands out in front of you for balance. Stand up until there is only a slight bend left in your legs. Simply drop your butt down for the next rep.

Jump Rope Squats

Start your round by skipping normally and after a quick warm up of about 10 skips, Bend your knees so that they are on a 45 degree angle and keep skipping. To make it easier to skip in this position, extend your hands out to the sides. Keeping your entire body rigid, stay in this position while you continue the interval. Remember that you are only jumping high enough to let the rope pass under your feet! When you first attempt this modification you rope speed will decrease dramatically. Don’t worry! As your legs and shoulders get accustomed, you’ll be able to jump faster.

• Parallel dips – 12 reps
• Seated bench dips  - 12 reps
• Diamond push ups  - 12 reps

Repeat the Cry-cep routine for 4 sets and don’t forget to walk around the house in a vest to enjoy your hard work – LOL!

Parallel Dips
It doesn’t matter if you use bars especially constructed for dips in the gym or if you train in the house and use a couple of chairs, the technique is basically the same. Grab the handles or the top of the chairs and lift your whole body of the ground by straightening your arms.

Make sure you keep your arms as close to the sides of your body as possible and then bend your elbows until your arms are at 90 degrees. The most important thing to remember is not to let your elbows flair out to the side but keep them parallel with the sides of your body.

Once they are at a 90 degrees angle push your arms back up until they are just an inch from being completely straight and then repeat the exercise, by not straightening your arms completely you will keep the tension constantly on the tricep muscles.

The secret to getting the most out of this tricep exercise is to keep your body completely straight; the only movement should be the bending of your arms at the elbow.

Do not make the mistake of leaning forward when doing parallel dips as this turns it into more of a chest and shoulder exercise. (We’ll tackle that variation a bit later on). So remember look straight ahead and keep your body moving up and down as straight as possible.

• Easier – Bend your arms a couple of inches on each rep and gradually over the course of a few weeks go lower and lower until you can get them to the 90 degrees position
• Harder – Stop half way down on each rep and hold this position for ten seconds before continuing to complete the full repetition. (The ten second static hold will bring isometric tension into effect and makes this type of dip one of the hardest tricep exercises you can do).

Another way of making dips harder is to raise your knees to waist height and keep them there throughout the exercise

Seated Bench Dips
To do these you can use a bench or chair. Start by sitting on the bench with your hands gripping the edge of the bench and as close to your body as possible, almost as if you are sitting on them.

Your feet will be on the floor and the further away from your body you place them the harder the exercise will be.

Now just lift your bum off the bench but keep your back as close to the edge of the bench as possible and dip down to 90 degrees and then push your arms back up. Your arms should stay close to your body and when you dip, your elbows should be pointing directly behind you.

This is one of the best tricep exercises because when you get the technique right you will be able to concentrate all your efforts on just the tricep muscles. The key is to keep your elbows pointing behind you and don’t let your arms flair out to the sides.

• Easier - Move your feet closer to the bench or just lower your arms a few inches on each rep until you get stronger and can lower yourself to the 90 degree position.
• Harder – Move your legs further away from the bench, in fact you can keep your legs straight if you want. Another way of making them harder is place your feet on another bench the same height as the one you are using for your arms. This has the effect of making your triceps lift more of your bodyweight. The king of bench dip techniques is to put your bench about 2-3 feet away from a wall and then place your feet directly on the wall about three feet high. Then all you have to do is stop yourself from landing on your arse by pushing against the wall with your feet and taking most of your bodyweight on your triceps as you perform the exercise.

Diamond pushups

To do these correctly start from a normal push up position on the floor and then slide your arms together until your thumbs meet and your index fingers are touching. You will see that a diamond shape is formed in the space between your two fingers and thumbs.

From this position you simply lower your body down until the centre of your chest touches your hands and then push yourself back up until your arms are straight.

• Easier – There are two options, you can either start from a wider grip so your chest and deltoids help and over a period of weeks move your hands closer together until you can do them in the strict form, or if you are really struggling you can do tricep press ups with your knees on the floor which makes them a lot easier for beginners but obviously works the triceps less.
• Harder - Lower your body until your chest is just a couple of inches from the floor and hold this position for 10 seconds on each rep, this will work the muscles using isometrics. This makes the press ups very difficult but very effective. Another option when you feel strong enough is to start doing your tricep press ups one handed.

1. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks
2. 20 Spiderman Pushups: Left arm forward with right leg forward for 10 and then switch to right arm forward with left leg forward
3. Walking Lunges: 40 in total
4. Spiderman Walk: Similar to the Spiderman pushup, only move forward instead of staying in one place
5. Wall Squat: press your back up against a wall and squat.  Hold the position for 60 seconds. Do not rest your hands upon your legs.  (We will call you a cheating bed wetter if you do)
6. Planks: Hold your plank for 60 seconds
7. 10 Burpees: Make sure and do a full pushup at the bottom and explode as high as possible at the top into a jump
8. High Knees: Done as fast as possible. Do 50 in total. (Counted when your right foot hits the ground for 25 to make counting easier

After the mini-circuit is complete, rest for 60 seconds before starting your next set.  Run through the circuit 3 times…

Good luck!!!