09/19/2022
“SWIPE” for a killer workout!
▪️Hanging Knee Raise
Using a pull-up bar, hang with your arms just outside shoulder width and your feet together. Bring your knees up towards your chest, until your upper thighs are parallel to the floor. Hold for a 1 second count, lower your legs to the start position and repeat for 10-20 reps. PRO TIP: Avoid swinging and focus on controlling both the upward and downward movement of your legs.
▪️TRX Mountain Climber
Position your feet in a suspension trainer, about 1 foot above the ground. Keeping your shoulders over your wrists while arms are extended, alternate bringing one knee up towards your chest at a time. PRO TIP: The slower this movement, the more you’ll recruit deep abdominal muscles.
▪️Cable Machine Oblique Twist
Position a pulley with a single handle attachment above shoulder level. With a wide stance and straight arms, Pull the cable across your body and down towards your hip. The handle will move from left to right, and right to left. Perform the same number of reps on each side. PRO TIP: The rotation should come from your midsection, not from rotating your hips and ankles. Keep your footing secure and move slow and controlled.
▪️Decline Bench Sit-up/Russian Twist
Using a medicine ball or small weight, position yourself at the top of a decline bench. Keep your arms extended up towards the sky and slowly lower yourself down. Keep your stomach tight, and try not to arch your lower back. Drive the weight upwards in the starting position. For the Russian Twist, use the same weight with a 45 degree backward lean. Rotate from side to side, keeping your back straight. PRO TIP: Maximize abdominal contraction by exhaling on the way up during each rep.
▪️Floor Wipers
Using a weighted barbell, lay back on the floor with the bar extended above your shoulders. With straight legs, raise your feet to the right side of the barbell, back down to the floor, and then again to the left side. PRO TIP: Less is more on this movement. You don’t need a very heavy weight to feel the benefits of this dynamic core exercise.
