FREQUENCY 2 - 3 times per week but preferably not on consecutive days SO YOU GET ENOUGH REST & RECOVERY which is important
ALL THESE EXERCISES CAN BE DONE AT HOME WITH LITTLE OR NO SPECIFIC EQUIPMENT.
REMEMBER to perform the exercises in a SLOW & CONTROLLED manner - 5 seconds down & 5 seconds up ! except for plyometric exercises which should be performed with an explosive element on the UP count
Regular Push-Ups ( hands placed shoulder width apart ) 2 x 15 - 20
To make regular push-ups harder elevate legs off floor with feet on block chair or bench . Remember to keep back flat & keep these SLOW & controlled , count to 5 to go down & 5 on way back up !
Wide Push-Ups 2 x 10 - 20
Same as a regular push-up except spread your hands to wider than shoulder width.
Diamond Push-Ups 2 x 10 - 20
Same as a regular push-up except place your hands together and make a diamond shape with your thumbs and forefingers.
Plyometric Push-Ups 1 x 15 - 20
Same as a regular push-up except as you extend your arms push up explosively so your hands leave the ground. Then allow your elbows to bend slightly to absorb the shock as you land. Lower and repeat. A variation of this exercise to make it harder is to quickly clap your hands as they are in the air.
Bench Dips 2 x 10 - 12
1. Sit upright on the edge of a sturdy bench or chair and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench or chair with legs out straight in front of you.
2. Start position: Slide off bench with elbows slightly bent.
3. Lower body slowly by bending at elbows until elbows are at 90 degree angle. Push up & return to start position.
Seated Shoulder Presses 2 x 10 - 12
1. Sit upright on bench or chair with dumbbells or improvised weights over head. Make sure back is flat.
not 2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.
Lateral Raises 2 x 10 - 12
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells or improvised weights out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.
LEGS & ABS
Forward Lunges 3 x 15 - 20 each leg
1. Start by standing with your feet shoulder width apart.
2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement , with your head up & shoulders back & looking straight ahead. Push back up & return to the starting position and repeat on the opposite leg. 4. If you have them, hold a light dumbbell or improvised weight ( large empty plastic milk container filled with sand or water ) in each hand.
Squat Press 3 x 15
Holding a relatively light dumbbell or improvised weight in each hand at shoulder level, squat down until your knees are bent just above 90 degrees. As you extend your legs back upright push the dumbbells overhead and extend your arms fully. Lower the weights as you squat down again. You can add a plyometric (explosive) element to this exercise by squatting down slowly & then powering back up & pushing off from the ground with your toes - just make sure you have enough space & headroom!
Double Crunch 4 x 20
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees. DO NOT apply pressure to back of head to assist yourself up when performing this exercise.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to the start position.
E.g 2 x 20 = 2 sets of 20 reps - leaving 30 seconds rest period inbetween each set