women

Tricep Dip

Area trained: Rear upper arms

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Tricep dip

Technique

Sit on the floor with your legs bent and your feet by your bottom. If you’re advanced, keep your legs straight out in front, heels together and toes apart.

Place your hands directly underneath your shoulders, with your fingers pointing toward your feet.

Press your hips up toward the ceiling, then lean back into your palms and bend your elbows to lower down. Straighten your elbows to return to the starting position and repeat.

Beginner: 10 slow reps and 10 pulses

Intermediate: 2 x 10 slow reps and 10 pulses

Advanced: 2 x 15 slow reps and 15 pulses

Safety Tip

Don’t lock your elbows

Forearm Plank

Areas trained: Core, shoulders

Technique

Lying on your stomach, bring your forearms out in front of you, placing your palms flat and keeping your elbows directly underneath your shoulders.

Curl your toes under, engage your abs and lift your body off the floor. Tip forward onto the balls of your feet and keep your hips in line with your shoulders. Aim to flatten out your back and pull your core in. Hold, then roll forward and backward on the balls of your feet.

Beginner: 2 x 5 reps

Intermediate: 2 x 10 reps

Advanced: 2 x 15 reps

Safety Tip

Keep your abs tight throughout the exercise

Wall Squat

Area trained: Thighs

Technique

Lean against a wall and slide down so your legs are bent to 90 degrees and your lower back is supported by the wall.

Position a medicine ball between your inner thighs. Squeeze to hold it in place.

Slowly squeeze the ball even harder, making sure your back is actively pressed into the wall and your knees are directly over your ankles.

Beginner: 1 x 30 squeezes

Intermediate: 1 x 50 squeezes

Advanced: 1 x 80 squeezes with your arms extended

Safety Tip

If you have weak knees, keep your hips higher than your knees

Leg Lift

Area trained: Front of thighs

Description: Leg lift

Leg lift

Technique

Stand with your back next to a chair, resting your arms on it. Your heels should be together with your toes apart.

Slightly bend both knees and extend one leg in front of you with your foot flexed and toes upward.

Slowly move the extended leg upward for two counts, and then down for two counts.

Beginner: 10 reps each movement

Intermediate : 15 reps each movement, add ankle weights

Advanced: 20 reps each movement, add ankle weights

Safety Tip

You should feel this in your front thigh. If you feel it in your knee or hip, make the move smaller

Leg Lift

Area trained: Front of thighs

Description: Leg lift

Leg lift

Technique

Stand with your back next to a chair, resting your arms on it. Your heels should be together with your toes apart.

Slightly bend both knees and extend one leg in front of you with your foot flexed and toes upward.

Slowly move the extended leg upward for two counts, and then down for two counts.

Beginner: 10 reps each movement

Intermediate : 15 reps each movement, add ankle weights

Advanced: 20 reps each movement, add ankle weights

Safety Tip

You should feel this in your front thigh. If you feel it in your knee or hip, make the move smaller

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