These are an evil beast of an exercise and the last couple of reps if you can do any will have even the biggest most strongest-est person screaming "Mummy"!!!! Not only do they hit mainly the chest and shoulders but they also hit the lats/back and core. Tip - (1) The best way to work up to these is to start off with static press/push ups with books or a brief case under one hand. *NB* Please consult a doctor before starting any new exercise programme.
These are a wicked alternative and more effective than straight forward lunges. Not only do they make your legs work like a mule's but they also give your shoulders a nice workout. Tips - (1) In order not to use lots of momentum lean forward until the trailing foot is on tip toes and then push through the heel of the leading foot. *NB* Please consult a doctor before starting any new exercise programme.
Inspired by the Shakespearean thespians of a "Thugworkout" these jazzed up dips will blast your pecs and fry your abs. Tip - (1) On your way down lean forward and curl your legs back so you make a crescent moon shape. This will put loads of emphasis on your chest. *NB* Please consult a doctor before starting any new exercise programme.
Spied these whilst flicking through LL Cool J's Platinum Workout Book. Trivia would have you believe LL stands for "Lady Loves" but it's actually "Lip Licking." Watch anyone of his music videos and you'll see what I mean. Hanging Running Mans are a really effective workout and they look pretty cool don't they? Tip - (1) Visualise your abs as a wet sponge (for the FiZZYCALLY challenged that won't be difficult - excuse me for being a bitch, LOL) and each pedal as a squeeze to get rid of the water. (2) If you can't afford a bridge use dip bars or the top of two chairs. *NB* Please consult a doctor before starting any new exercise programme.
Chirpees are a cross between chin-ups and burpees (I know strictly speaking these are pull-ups but pulpees didn't sound as catchy as chirpees). They are another beast of an exercise and a FiZZYCALFiTNESS favourite so give em a go! Oh yeah and before I go they're really good for developing hand eye coordination. Tip - (1) Try to find a ledge or bar that is within your jumping reach but higher than your standing reach. (2) Land on the balls of your feet when you drop down. *NB* Please consult a doctor before starting any new exercise programme.
(Rinse and Repeat on the other side) The Scorpion Thrust (a variation of the one-legged squat thrust) will work your lower back, fry your quads, hamstrings and of course your glutes. Tips - (1) As you kick your legs back pause briefly and squeeze the glute of the leg in the air. *NB* Please consult a doctor before starting any new exercise programme.
Grab a football, basketball or a medicine ball for this murderous exercise that targets the glutes, hamstrings and lower back. The intensity comes from having to squeeze the ball in place. This ain't just an exercise for girls!!! Boys it'll help you sprint faster, kick higher and thrust better (ya know what I mean)!! Admittedly doing this on the football pitch or basketball court may not go down too well so find a quiet spot. Tips - (1) As you raise your leg concentrate on your glute and really squeeze it as you bring it to the top. *NB* Please consult a doctor before starting any new exercise programme.
(Rinse & Repeat this on the other side) Very similar to The Mighty Mouse Push-Up but without the Push. This'll mainly work your abs but also your chest, shoulders (delts) and back (lats). Tips - (1) Make sure to tilt your pelvis up to prevent your back from sagging. If your back sags your core isn't strong enough so try doing it with your knees on the ground. (2) Having a slight bend in your rolling arm helps to do The Mighty Mouse. *NB* Please consult a doctor before starting any new exercise programme.
This is another killer exercise for the glutes, hamstrings and lower back. Tips - (1) Bend your standing leg slightly so its almost straight. This enables you to swing your leg high enough to squeeze your glute. (2) As you swing your leg up concentrate on the glute and squeeze at the top of the movement. (3) If your losing your balance then grab hold of the seat of a chair. *NB* Please consult a doctor before starting any new exercise programme.
This exercise hits every major upper body muscle and of course the abs. The Push Chair Crunch Chair (sorry couldn't think of a quirky catchy name) is a real beast of an exercise that will develop not only your chest and abs but also your triceps, biceps, shoulders and back. The cruch part of the exercise if done on thick carpet is intense but well worth the effort if you want nut cracking abs!! Tips - (1) Too increase the intensity on your chest try to go as deep as is comfortable between the chairs. (2) Before you start to crunch your abs to bring your legs forward make sure to tilt your pelvis up to stop your back sagging. If your back sags too much that means you've gone farther than your midsection can cope with. (3) Imagine your abs are a wet sponge and when you get to the top of the movement try to squeeze all the water out. (4) Make sure the chairs you use are strong and sturdy. (5) Make sure that immediatley behind the roller chair there is a wall or something really strong and sturdy to stop it from rolling away on your way back. *NB* Please consult a doctor before starting any new exercise programme.