The Best Home Exercises Of The Month - 2009 Archive

 

 

 

Pike Ups

These are excellent exercises which use lots of different muscles. They build muscle in your core and burn fat from your entire body.

Perfect for building those 6 pack abs you've been dreaming of. :)

  1. Lie on your back in the dish position
  2. Raise your arms above your head
  3. In one explosive movement, lift your legs up and reach up to touch your toes.
  4. Lower back down to the start position
  5. Repeat x 20

Work up to being able to do 4 sets of these.

 

 

Killer Twists

Killer twists are fantastic exercises for many different parts of your body.

It works your full body using compound movements...

Which is great for burning fat quickly!

To do these safely, make sure your knee doesn't go past the front of your toe during the squat. This stops you from damaging your knees.

  1. Stand with your legs wider than shoulder width apart.
  2. Hold the medicine ball by your right foot.
  3. Explosively lift the medicine ball up high to the other side of your body. To do this, drive your right heel into the ground and swing the ball up.
  4. At the top, slow down the momentum of the ball and begin to bring it back to the start position.
  5. Repeat x 15.
  6. Swap sides.

Complete this for four sets during your next home workout :)

 

 

 

Abdominal Bench

The "straight leg" version of the Abdominal Bench is our exercise of the month for May. We decided upon this one because it's such an intense abdominal exercise that gives fast results.... This is great because you can do them as a "quick-fix" for that upcoming beach holiday... or that fast-approaching wedding!

For this exercise, the steeper the bench, the more difficult the exercise becomes. Make sure that you really push the intensity of these. It's when your abdominal muscles are burning that you'll be making the most progress!

  1. Make yourself an ab bench... This will take about half an hour.
  2. Place 2 towels, or a yoga mat on the bench to soften it.
  3. Lie flat on the ab bench.
  4. Raise your feet above the bench as shown in picture 1.
  5. This is the start position.
  6. In a quick, snappy movement, raise your legs to just above your arms, as shown in the second picture.
  7. Make sure that you buttocks raises off the bench as shown in picture 2.
  8. Without resting, lower them again to the start position.
  9. Repeat instantly... The focus is on intensity!

 

 

 

Lunge Jumps

The reason why we decided Lunge Jumps had to be our exercise of the month is because they are such great "Muscle Builders". They will help to build up the largest and most calorie consuming muscles in your body - Your Glutes and Thighs.

  1. Get into the lunge position.
  2. Spring yourself as high as you can into the air.
  3. While you're in the air, switch legs.
  4. Land in the lunge position on the opposite side.
  5. Repeat.

 

 

 

Elbow to Knee Side Crunch

This one's a example of one of the home exercises included in our new e-book. It is a fantastic oblique exercise. Make sure you do the movement slowly and squeeze at the top so that you really feel those obliques working hard.

Don't use your lower arm to help you lift up your body. You want to make sure it's just your obliques doing all the hard work.

  1. Lie on your side in the position shown.
  2. Using your obliques, lift your torso off the ground.
  3. Bring your knee up to touch your elbow.
  4. Lower back down.
  5. Repeat.
  6. Swap sides and use the other leg and elbow.

 

 

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