crystalpl.weebly.com · Web viewCreate Your Own Home Gym for Under $50 Cardio Drills Skate – Jump...

Create Your Own Home Gym for Under $50

Cardio Drills

Skate – Jump side to side, crossing the inside leg behind the outside leg and pressing down with your arms.

Mountain Climbers – Start in a prone position. Keeping your hands on the ground, jump and bring one leg forward, while straightening the other leg behind you. Continue jumping and alternating legs.

Side to Side High Knees – Start with both feet in the middle. Jump to the right side, leading with the right leg and bring your left knee up to your waist. Jump back in the middle, leading with the left leg, and have both feet touch the ground. Then jump to the left side, leading with left leg and bring your right knee up to your waist. Return to the middle, leading with the right leg. Repeat and try to pick up speed.

Burpies – Start in a high plank position. Perform a push-up and jump, bringing your feet up to your hands. Then jump to a standing position. Repeat.

Leg Exercises

Squats – with ball for back support.

Squats – Squeezing ball to activate chest.

Sumo Squats – Legs wide, toes point out. Tubing mid-row for back.

Lunges

Hamstring Curls on Ball

Leg Raises – Squeezing ball to activate adductors.

Hip Abductions

Upper Body Exercises

Push-ups – Feet on ball.

Lat Roll Outs

Tubing Seated Row

Triceps Overhead Tubing Extension

Biceps and Hammer Curls

Tubing Anterior and Lateral Raises for Shoulders

Core Exercises

Back Extensions on Ball

Crunches on Ball

Torso Twists with Ball

Squat with Ball Twist

The Plank on the Ball