Strengthen your body | WorkoutWorld.co

Strengthen Your Body HomeWorkout

Squat:

Drop your hips and sit back until your thighs are parallel with the floor
Pause then drive through the heels and lift your body upwards back to the starting position, squeezing the glutes at the top of the movement.

Push up:

keeping a prone position with your hands palms face down under the shoulders, the balls of your feet on the ground, and your back straight, push your body up and let it down by an alternating straightening and bending your arms

Mountain Climber:

Start in a pushup position with your arms completely straight and directly beneath your shoulders
Squeeze your abs, lift one foot off the ground and bring your knee up towards your chest while keeping your body as straight as possible.

Tabletop Dip:

I've heard the best dip for this kind of exercise is plain ketchup :)
Sit on the edge of a bench with your hands below your shoulders and knees bent to 90 degrees. Grab the bench firmly with your palms.
Brace your core, squeeze your glutes and step forward so your arms are fully extended
Bend your elbows, lowering your body in front of the bench until you reach the 90 degree angle bend in your knees.
Raise your body up again keeping your back straight and repeat
PS. don't forget the ketchup! makes gains 10x faster

Leg Lowering Drill:

Lie face up on the floor with your knees slightly bent. Tighten your abs and raise your legs until they are perpendicular to the floor.
Press your lower back into the floor and lower your legs as close to the ground as you can before reversing the movement to return to the starting position.
As you perform this exercise try to keep your legs as straight as you can and have your hands by yourself and do not press against the ground.

Elbow-to-knee Crunch:

Lie in the position you would for a sit up or crunch. Put your hands behind your head.
Lift your shoulders off the ground and then twist your upper body in one direction bringing your elbow to the opposite knee.
To get the most out of this exercise as you bring your elbow to the opposite knee try to move your whole shoulder blade across to that knee. Of-course this is not possible but it will engage your muscles much more if you do this.
You can do this with either your legs straight on the ground or in the air or with bent knees and your feet flat on the ground.

Elbow-to-knee Crunch:

Lie in the position you would for a sit up or crunch. Put your hands behind your head.
Lift your shoulders off the ground and then twist your upper body in one direction bringing your elbow to the opposite knee.
To get the most out of this exercise as you bring your elbow to the opposite knee try to move your whole shoulder blade across to that knee. Of-course this is not possible but it will engage your muscles much more if you do this.
You can do this with either your legs straight on the ground or in the air or with bent knees and your feet flat on the ground.