General Fitness Exercise Level 3

Fitness

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Level 3

Squat Press

Hold barbell at shoulder with elbows pressed out away from body.
Squat deep, holding bar at shoulder height.
Extend up, pressing bar over head, Use legs to accelerate upward.

Caution

Push-ups on Ball

Place hands on ball with arms extended. Assume plank position with body.
Slowly lower chest to ball. Extend upward.
Repeat, trying to limit wobbles.

Caution

Hanging Abs

Hold pull-up bar with hands facing upward.
Allow body to hang.
Lift knees so thighs are parallel to floor. Lower slowly so as not to swing.

Caution

Single Leg Squat

Place one foot on bench behind you.
Drop down and back, keeping knee behind toe. Drop until thigh is parallel to floor.
Keep chest up; the work is done by quads and glutes.

Caution

Back Extensions on Ball

Lay face down on ball, placing it against lower abdomen.
Lift body, creating straight line from feet to shoulders.
Lay body across contour of ball. Anchor feet against wall.

Caution

Cable Fly

Hold a cable in each hand, creating 45 degree angles with arms.
Keep chest up and open, feeling stretch in pectorals.
Extend arms out with hands meeting at full extension.

Caution

SQUAT PRESS

Level 3

Squat Press

Hold barbell at shoulder with elbows pressed out away from body.
Squat deep, holding bar at shoulder height.
Extend up, pressing bar over head, Use legs to accelerate upward.

Caution

Push-ups on Ball

Place hands on ball with arms extended. Assume plank position with body.
Slowly lower chest to ball. Extend upward.
Repeat, trying to limit wobbles.

Caution

Hanging Abs

Hold pull-up bar with hands facing upward.
Allow body to hang.
Lift knees so thighs are parallel to floor. Lower slowly so as not to swing.

Caution

Single Leg Squat

Place one foot on bench behind you.
Drop down and back, keeping knee behind toe. Drop until thigh is parallel to floor.
Keep chest up; the work is done by quads and glutes.

Caution

Back Extensions on Ball

Lay face down on ball, placing it against lower abdomen.
Lift body, creating straight line from feet to shoulders.
Lay body across contour of ball. Anchor feet against wall.

Caution

Cable Fly

Hold a cable in each hand, creating 45 degree angles with arms.
Keep chest up and open, feeling stretch in pectorals.
Extend arms out with hands meeting at full extension.

Caution





 

PUSH-UPS ON BALL

Level 3

Squat Press

Hold barbell at shoulder with elbows pressed out away from body.
Squat deep, holding bar at shoulder height.
Extend up, pressing bar over head, Use legs to accelerate upward.

Caution

Push-ups on Ball

Place hands on ball with arms extended. Assume plank position with body.
Slowly lower chest to ball. Extend upward.
Repeat, trying to limit wobbles.

Caution

Hanging Abs

Hold pull-up bar with hands facing upward.
Allow body to hang.
Lift knees so thighs are parallel to floor. Lower slowly so as not to swing.

Caution

Single Leg Squat

Place one foot on bench behind you.
Drop down and back, keeping knee behind toe. Drop until thigh is parallel to floor.
Keep chest up; the work is done by quads and glutes.

Caution

Back Extensions on Ball

Lay face down on ball, placing it against lower abdomen.
Lift body, creating straight line from feet to shoulders.
Lay body across contour of ball. Anchor feet against wall.

Caution

Cable Fly

Hold a cable in each hand, creating 45 degree angles with arms.
Keep chest up and open, feeling stretch in pectorals.
Extend arms out with hands meeting at full extension.

Caution





 

HANGING ABS

Level 3

Squat Press

Hold barbell at shoulder with elbows pressed out away from body.
Squat deep, holding bar at shoulder height.
Extend up, pressing bar over head, Use legs to accelerate upward.

Caution

Push-ups on Ball

Place hands on ball with arms extended. Assume plank position with body.
Slowly lower chest to ball. Extend upward.
Repeat, trying to limit wobbles.

Caution

Hanging Abs

Hold pull-up bar with hands facing upward.
Allow body to hang.
Lift knees so thighs are parallel to floor. Lower slowly so as not to swing.

Caution

Single Leg Squat

Place one foot on bench behind you.
Drop down and back, keeping knee behind toe. Drop until thigh is parallel to floor.
Keep chest up; the work is done by quads and glutes.

Caution

Back Extensions on Ball

Lay face down on ball, placing it against lower abdomen.
Lift body, creating straight line from feet to shoulders.
Lay body across contour of ball. Anchor feet against wall.

Caution

Cable Fly

Hold a cable in each hand, creating 45 degree angles with arms.
Keep chest up and open, feeling stretch in pectorals.
Extend arms out with hands meeting at full extension.

Caution





 
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