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Exercise library - Whole body and cardiovascular

Cirencester Personal Trainer.

Exercise library – Whole body and cardiovascular.

Star jumps – Stand with the arms to the side and feet about hip-width apart. Jump up while spreading the legs apart and raising the arms to the sides until the reach overhead. Land and then spring back to starting position, bringing the legs back together and lowering the arms. https://youtu.be/qwEzQWPLJfA?t=5

Transverse-arm star jumps – An alternative to the standard star jump is the transverse-arm star jump. This variation provides a better stretch for the pectorals and rear deltoids. Simply cross the arms in front of the torso as you jump up and down. https://youtu.be/qwEzQWPLJfA?t=5

Step-ups – Find a sturdy box, a set of stairs, or a low chair. Start by placing one foot on top and then switch legs as you a natural step-up pattern, due to the cardiovascular element of this movement make sure to work at a reasonable level, aiming to raise the heart rate. https://youtu.be/dG75KOf4EtY?t=10

Burpee – From a standing position, squat and place your palms on the floor. Kick the feet back and land in a push-up position. Kick the feet forward under the hips and land in a squat position then stand up. https://youtu.be/t0eZJG4WZI0

Step-back burpee – The step-back option provides far less impact and is great for beginners, repeat the above but this time simple step back instead of jumping, also step forward from the burpee instead of kicking through. Still stand up at the top. https://youtu.be/t0eZJG4WZI0

Burpee with push-up, jump, and reach – If you’re in good physical shape and you’d like a more advanced type of burpee, add a push-up, jump and reach. This makes the burpee one of the most challenging conditioning exercises. From a standing position, drop into a squat, kick the feet into a push-up position, perform a push-up, kick the feet forward and land in a squat, and then jump as high as possible while reaching to the sky. https://youtu.be/TU8QYVW0gDU

Push-up with hip extension – Get into the top of a push-up. Keep the head and neck in neutral position and one leg flexed forward with the knee bent so you’re maintaining three points of contact. As you lower the body toward the floor, simultaneously extend the hip of the free leg while keeping the knee bent the entire time. The hip will reach peak extension at the same time with the torso reaches its lowest position. Rise by pressing the torso up with the pectorals, deltoids, and triceps while reversing the hip back into flexion. Complete the desired number of repetitions and repeat with the other leg. https://youtu.be/D2iJZsdIv4M

Towel row isohold with glute march – Drape a towel over a sturdy table or weight bench that is about waist height. With the feet on the ground and the knees bent, grasp the ends of the towel and row the body up. Holding the body in an isometric rowing position, lift one leg off the ground by flexing at the hip and then straightening the leg. Raise the leg all the way and then lower it back down. Alternate to the other leg in a marching fashion. https://youtu.be/upS-3_worok?t=15

Sit-up to stand with jump and reach – Lie on your back with your arms overhead, knees bent, and feet flat on the ground. If you wish, tuck a small pillow under your buttocks. Swing the arms forward while performing an explosive sit-up manoeuvre. Propel your body forcefully so that you’re able to transition to a deep squat. Then arch the back and jump into the air while reaching the arms overhead. Absorb the landing softly, squat, and gently roll the body back to starting position. Repeat for the desired number of repetitions. https://youtu.be/panVpr1Dz68?t=30

Mountain climbers – From standing position, bend over and place your palms on the floor. Sink the hips down and straighten out one leg behind the body. Alternate between jumping one leg forward by flexing the hip and kicking the other leg back by extending the hip in a climbing fashion. https://youtu.be/8Av7DoAgxVU

Bear crawl – Facing downward and keeping your head and neck in neutral alignment, start on all fours so your hands and feet are in contact with the ground. Keeping low to the ground, crawl forward like a bear by flexing the arm and hip on one side of the body while simultaneously extending the arm and hip on the other side of the body. Crawl forward for the desired length and then crawl backward to starting position. https://youtu.be/2yAWjVCT1VQ?t=4

Crocodile crawl – Facing down and keeping your head and neck in neutral alignment, start on all fours with your weight on your hands and feet. Sink the upper body as you would in the bottom of a push-up position, then crawl forward like a crocodile by alternating diagonal patterns of opposite shoulder and hip flexion and shoulder and hip extension combined with torso and hip rotation to allow for increased range of motion. Move forward with hand and foot on opposite sides. Make sure the knees track on the outside of the adjacent arm, crawl forward for the desired length and then crawl backward to starting position. https://youtu.be/ZWhIGkpG1bI

Jumping muscle-up – Stand under a sturdy rafter or chin-up bar. Jump up and grasp the rafter or bar with the hands pronated (palms turned away). Without losing momentum, pull your body up as if performing an explosive pull-up. Keep rising and transition into a dip movement, then lower the body back to starting position. https://youtu.be/2bz3qglbFBc

Crab walk – In a face-up position with the neck in a neutral position and the head looking up, begin on all fours so that your bum is off the ground and your hands and feet are maintaining contact with the ground. Keeping the hips high, walk the body back like a crab using same-side patterns of knee and arm movement. Walk the body back the desired length and then reverse the motion and walk the body forward to return to starting position. https://youtu.be/I-3r4cl4ahA?t=15

Bench hops - Begin with a box, chair or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position. Perform a short squat in preparation for the jump; swing your arms behind you. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up. Jump over the bench, landing with the knees bent, absorbing the impact through the legs. Turn around and face the opposite direction, then jump back over the bench. https://youtu.be/8soIPO8jN6A

Crossover mountain climber - https://youtu.be/HsDj9Bs2x68

Knee tuck jumps - Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend. https://youtu.be/6QMkWy7Dgao

Lateral bounds - Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg. Immediately push off and extend, attempting to bound to the side as far as possible. Upon landing, immediately push off in the opposite direction, returning to your original start position. Continue back and forth for several repetitions. https://youtu.be/uFt_6R_iSm4




Enjoy.

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Apex Athletic - Unit 7

Esland Place - Love Lane

Cirencester - GL7 1YG

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