Upperbody
What muscle do push up primarily work
Chest- DO 15 :)
What muscles do lunges target?
Quad and glutes.
does 12 reverse lunges per leg
What exercise holds a plank position on your hands?
High Plank.
Hold plank for 1 min.
Name a classic warm up cardio move.
High knees.
Do 40.
True or False: Knees can pass toes if form is controlled.
True.
Do 12 sumo squats- slow and controlled.
Name one Tricep exercise.
DO 20 :)
What movement pattern is used in deadlifts?
Hip Hinge.
15 bw deadlifts.
Name a rotational core exercise.
Russian Twists.
do 60.
What burns more calories quickly: jump squats or walking?
Jump Squats.
do 15!
Spine.
Hold Childs pose for 30 seconds.
What muscle does a bent over row target?
Last.
Do 15 bent over rows.
What is the primary focus of hip thrusts?
Glutes.
Do 25 bridges.
What exercises targets lower abs?
Leg raises.
Do 15. :)
What does HIIT stand for?
High intensity interval training.
Rest 1:00 min
What does “brace your core mean?”
Tighten your abs to stabilize the spine.
Rest 45 seconds.
What joint moves during a bicep curls?
Elbow.
Do 20 curls.
Name one single leg lower body exercise.
Step ups, split squats.
do 8 step ups each leg
What muscle runs down the center of your abs?
Rectus Abdominis.
Rest 1:00
What is the talk test used to measure?
Cardio Intesity.
does 20 1/2 burpees
Name the difference between squat and a hinge pattern.
Squat=knee bend; hinge= hip bend.
Do 12 of each.
Name 3 compound upperbody exercises.
Pull ups- Push ups, shoulder press, rows
Do 1- push ups, 5 shoulder press and 5 rows.
Name the 4 main lower body muscle groups.
Quads , hamstrings, glutes and calves.
does 15 squat calf raises, 15 bridges with abduction.
Name 3 plank variations.
Side plank, plank jacks, forearm plank.
hold side plank 15 sec each side, 30 sec plank jacks, and 30 sec forearm plank.
Name a plyometric (jump) exercise.
Box jumps.
do 25 jump squats
How many minutes of exercise is recommended weekly?
150 mins.
Run down & back x 2