javelinconquest
New member
Arms
Tricep extensions
Bent Row
Bicep Curl with Overhead Press
Dips
Bicep Curl
Lateral raises
Triceps Kickback
Modified pushups w/ fingers facing each other and elbows out
Pushups with elevated legs
Calves
Walk on tip toes for five minutes, or as long as can
Stand in place on tip toes, then alternate standing on one leg
Lift self on toes slowly in repetition, preferably balancing on one foot
Legs
Squats
Walking Lunges
Plie Squats
Side lunges
V-chair (hold on to back of chair, arms straight, legs together, feet facing outward but together like V, , and squat a bit, then move up and down 3-4 inches for 30-60 seconds)
Thigh Dance (sit back on heels, arms straight over head, lift hips abs tight pulse up and down 15 seconds, then back down, lift again, stay lifted and pulse hips side to side for 15 seconds, down, lift again, then move hips clock wise for fifteen, then counterclockwise,
Butt
Lying Hip Abduction
Single Leg Toe Touch
Fire Hydrant
Kick Backs
Back bridge w/ lifted leg
Abs/Core
Abdominal Bicycle Maneuver
Ab Double Crunch
Crunch with supported legs
Russian Twist
Lower Leg Raise
Plank
Side Plank
Pilates legs + Rockette (legs straight up, one down, then the other, like swimming, challenge with both down/next half continue leg movement but move elbows like the Bicycle, elbows should be out and cross over)
Marine crunch
Butterfly (straight leg lift, spread legs, reach through with straight arms, lay back, bum lift, lower legs, repeat)
These are what I do when I weight train, and usually I do one from each group in succession until I've done them all. Is there a different way or order I can do them in to maximize results?
Tricep extensions
Bent Row
Bicep Curl with Overhead Press
Dips
Bicep Curl
Lateral raises
Triceps Kickback
Modified pushups w/ fingers facing each other and elbows out
Pushups with elevated legs
Calves
Walk on tip toes for five minutes, or as long as can
Stand in place on tip toes, then alternate standing on one leg
Lift self on toes slowly in repetition, preferably balancing on one foot
Legs
Squats
Walking Lunges
Plie Squats
Side lunges
V-chair (hold on to back of chair, arms straight, legs together, feet facing outward but together like V, , and squat a bit, then move up and down 3-4 inches for 30-60 seconds)
Thigh Dance (sit back on heels, arms straight over head, lift hips abs tight pulse up and down 15 seconds, then back down, lift again, stay lifted and pulse hips side to side for 15 seconds, down, lift again, then move hips clock wise for fifteen, then counterclockwise,
Butt
Lying Hip Abduction
Single Leg Toe Touch
Fire Hydrant
Kick Backs
Back bridge w/ lifted leg
Abs/Core
Abdominal Bicycle Maneuver
Ab Double Crunch
Crunch with supported legs
Russian Twist
Lower Leg Raise
Plank
Side Plank
Pilates legs + Rockette (legs straight up, one down, then the other, like swimming, challenge with both down/next half continue leg movement but move elbows like the Bicycle, elbows should be out and cross over)
Marine crunch
Butterfly (straight leg lift, spread legs, reach through with straight arms, lay back, bum lift, lower legs, repeat)
These are what I do when I weight train, and usually I do one from each group in succession until I've done them all. Is there a different way or order I can do them in to maximize results?