Legs
A pose used in a modified form of traditional yoga, is growing in popularity across the United States, especially among older adults and people with limited mobility.
What is a Chair Pose: Hold a chair pose for 45-60 Sec
An exercise that emerged as a staple in resistance training during the mid-20th century as weightlifting and bodybuilding gained mainstream popularity. Its origins are tied to the rise of targeted isolation exercises
What are Kickbacks: Do Three Sets of 10 for Kickbacks
Involves you lying on your back and performing contralateral (opposite arm and leg) movement while keeping your entire back on the ground. Often resembling deceased insect.
What is a Dead Bug: Hold a dead bug for 30 Sec each side
Is an excellent weight-bearing, full-body movement that increases your heart rate, warms the muscles in your lower and upper body, and prepares you for more complex exercises and activities.
well-established therapeutic intervention that is commonly used by strength training and rehabilitation professionals to address the lower extremities
Reverse Lunges: Do Three Sets for 20 Sec Each Side
Is used in weight training. It primarily works the anterior deltoid and the clavicular head of the pectoralis major through the use of arm abduction and flexion through the frontal plane.
What are Front Raises: Do Two Sets of 15
This exercise enhances range of motion, support your athletic performance goals, and improve strength, core stability, balance, and posture. Also known as a jackknife sit-up.
What are V-sit Ups: Do Two sets of 15 V-Sit Ups
This exercise has its roots in the traditional movement patterns of Eastern European and Russian warriors, who were known for their agility, mobility, and strength.
What are Cossack Squats: Do Three Sets of 30
originated in the 1990s when Romanian Olympic weightlifter Nicolae Vlad introduced this variation to American lifters during training demonstrations.
What are RDLs: Do Three Sets of 30 Seconds
Are a group of weight training exercises in which a person bends their arm towards their body at the elbow
What are Bicep Curls: Do Three Sets of 30 Sec
also known as the body weight back extension, involves lying face-down with arms extended and legs behind, mimicking the motion of flying.
What are Supermans: Do Three Sets of 30 Sec
Also known as side-straddle hops in military terminology, are believed to have been popularized by General John J. Pershing during his time at West Point Academy in the late 1800s.
What are Jumping Jacks: Do Three Sets of 30 Sec
referred to it as the "deep knee bend" in "Sandow's System of Physical Training" in 1894.
What are Squats: Do Two Sets of 40 Seconds
Is an upper-body weight training exercise that has a rich history dating back to ancient Greece and Roman times. It was a fundamental test of strength in ancient athletics and was used to measure the capabilities of warriors.
What are Overhead Presses: Do Two Sets of 40 Sec
This exercise likely draws inspiration from the physical demands of actual mountain climbing, which has been practiced for centuries for exploration, survival, and sport.
What are DB Rows: Do Two Sets of 40 Sec
Are a method of exercising the triceps surae (gastrocnemius and soleus), tibialis posterior, and peroneal muscles of the lower leg.
What is Calf Raises: Do Three Sets of Holding a Calf Raise
Is an Exercise which involves raising the shoulders as high as possible to the ears, was a staple movement for strength athletes and is still considered an incredible exercise for upper back and overall strength development.
What are Shrugs: Do Three Sets of 25 Reps
Guinness World Records lists the record for longest duration of this exercise for 9 hours, 38 minutes and 47 seconds set by Josef Šálek from the Czech Republic, in May 2023
What is a Plank: Hold a Plank for 45-60 Sec
The history of this exercise is a testament to the evolution of fitness training tools. From ancient Greece to the Soviet Union.
What are KB Swings: Do Two Sets of 45 Sec