High Pulls with resistence band (Is there any kind of substitute for the resistence band?)
Russian twists with weight in your hands
Second plank holds
I’m sorry, I know it’s a lot of stuff, but I’m new to all of this. Also, what is a swiss ball and is there any substitute for one? Please take your time, and thank you very, very much![/quote]
Pike Press is like a pushup, but you put your butt really high into the air so your body looks like a capital A (if that makes sense). The exercise shifts more of the weight to your shoulders rather than chest like pushups. You can also do pike presses with your feet elevated, which makes it very difficult.
Hindu squats are a special kind of bodyweight squat where you have your feet closer together and you bring your heel off the ground when you squat. It resembles a catcher squatting to give signs. You start with your hands at your sides and as you go down, your arms come together in front of you and when you stand, they should come back to your side.
A body row is hard to explain without a picture. Think of a pullup with a lower bar and your heels on the ground. You pull yourself up to the bar with your upper back muscles while keeping your body straight.
High pulls are just the kind of exercise. Normally you use a barbell and starting from the ground, you explode up to about chest level with the weight. If you dont have a resistance band (they are pretty cheap at Big5 or any sporting goods place) you can use a big log, a rock, a small child, a sandbag, whatever.
Bicycles are an ab exercise. You start on your back and you bring opposite elbow to opposite knee. They are called bicycles because you will be making a bicycle-type motion with your legs to continually bring your legs back and forth.
Russian twists (from Wikipedia) To perform the Russian Twist, first, one should lie down on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly above the ground or put under a stable surface. The torso should be kept straight with the back is kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands are kept locked together like a ball or one can hold a weight to increase the difficulty. Next, the arms should be moved from one side to another in a twisting motion, with each swing to a side counting as one repetition.
Leg lifts - lie down. Keeping your butt on the ground, lift your legs so that your heels are 6-10 inches off the ground. Lift and hold for a count of 2, then put your legs back down. That’s one rep.
Barbaccios got cut from the program. Too hard on the shoulders. It’s a barbell exercise though, not bodyweight.
Romanian deadlifts are a variant of regular barbell deadlifts.
I think that was it. Let me know if you need more info.