Exercises

Alternating Body Bar Crunch

Target Body Part: Abdominals/ Core

• Primary Muscles: Rectus Abdominus, Obliques
• Secondary Muscles: Triceps brachii, Quadriceps, Illiopsoas

Equipment Needed: Body Bar & Mat

Performance Points:

• Lying supine on a mat, lift your legs to 90^O and bend at the knees to 90^O
• Hold the body bar in both hands directly above your chest with elbows bent to 90^O
• The movement involves straightening one leg while simultaneously bringing the opposite hand to the ankle (straightening the arm)
• The movement will then be repeated with the opposite leg and hand

·         IMPORTANT: Make sure the core is always engaged and the back is not being stressed throughout the movement

• The movement speed of the exercise can vary depending on the training goal. For strength gains, perform the movement slower with fewer repetitions. To build muscular endurance, perform more repetitions at a quicker rate (if working at an quicker rate be sure to always remain in control of the body bar and perform the movement smoothly and coordination).

Reps/Sets:

• Include this exercise as part of your core workout
• Complete 10-15 repetitions (Strength) / 20+ repetitions for endurance
• Do 2-4 sets

Modifications:

• Beginner: Perform movement slowly and start by only bringing your hand to your knee instead of straightening the leg and bringing it to the ankle
• Advanced: Perform same movement with heavier body bar, or holding each crunch for a longer period of time (ex: crunch and hold for 5 seconds).

Standing Side Twist (Bodybar)

Target Body Part: Core Muscles

Primary Muscles: Internal and External Obliques & Transverse Abdominis
Secondary Muscles: Shoulders & Core Stabilizers

Equipment Needed: Bodybar

Performance Points:

• Start by getting into the proper starting position. Your lower body should be in a side lung position (ensure both feet are pointing out at 45° angles). The bodybar should begin at an angle with one end of the floor and the other end just above the bent knee (both arm should be straight, and remain this way during the entire exercise)
• While keeping both arms straight, slowly being to twist your upper body away from the bent knee until your trunk flexibility does not allow you to go any further.
  
• * Remember it is your core muscles which should be doing the work, not your arm or shoulders
• Once you can no longer twist any further, slowly begin to twist the opposite way returning the bodybar back to the starting position, that counts as one repetition.
  
• Perform 10-15 repetitions on one side then switch and perform the same movement on the other side.
• Remember to keep your core muscles engaged during the entire exercise and perform the movement in a slow and controlled manner.  

Reps/Sets:

• Include this exercise as part of your core workout
• Complete 10-15 repetitions on each side
• Do 2 sets (ensure to rest 60-90 seconds between sets)

Modifications:

• Beginner: Use a lower weighted bodybar.

Seated Med Ball Twist on Bosu Ball

Target Body Part: Core Muscles

• Primary Muscles: Internal and External Obliques & Transverse Abdominus
• Secondary Muscles: Core Stabilizers

Equipment Needed: Medicine ball and Bosu ball

Performance Points:

• Start by getting into the proper seated position on the Bosu. You should position yourself slightly lower than the center of the ball.

Note: When you lean back you should not feel as though you are going to fall backwards. If so, move forwards on the ball.

• Grab the medicine ball with both hands and hold it directly in front of your chest with your arms bent.
• Slowly lean back while engaging your core muscles for support. Once you feel you are in a stable position you can begin the twisting movement from side to side.
• Remember to keep your core muscles engaged during the entire exercise and perform the movement in a slow and controlled manner.
• It is better to start with slower movements and proper technique before increasing the speed of the exercise.
• Don’t forget to breath.

Reps/Sets:

• Include this exercise as part of your core workout.
• Complete 15-30 repetitions.
• Do 2 sets (be sure to rest 60-90 seconds between sets).

Modifications:

• Beginner: Keep toes on the floor for extra balance and stability, or do not use the medicine ball.
• Advanced: Increase tempo or weight of the medicine ball.

Reptile Plank – Bosu

Target Body Part: Core Muscles

• Primary Muscles: Internal and External Obliques
• Secondary Muscles: Shoulders, Abdominals and Low Back as stabilizers

Equipment Needed: Bosu Ball

Performance Points:

• Start by positioning the Bosu ball so the blue side is on the ground.
• Next position yourself in a plank position with your hands on each side of the ball and your toes on the floor.
• Note: Ensure you core muscles are engaged in this position. Your hips and back should be in a straight line…no arching or piking.
• Position your feet far enough apart that you are able to lift up one foot and remain balanced.
• Next bend the knee of the lifted leg and bring it towards the elbow on the same side of the body (ex: right knee to right elbow).
• Return the leg to the straight position, however, do not let the foot touch the ground.
• Repeat the same movement until you reach your desired repetitions.
• Take a short break before repeating the other side.
• Remember to keep your core muscles engaged during the entire exercise and perform the movement in a controlled manner. It is better to take a short break then to do this exercise with improper technique.

Reps/Sets:

• Include this exercise as part of your core workout
• Complete 10 repetitions on each side
• Do 2-3 sets per workout (ensure to rest 60-90seconds between your sets)

Modifications:

• Beginner: Beginners should try this exercise without their hands on a Bosu ball before attempting the exercise on the Bosu. OR they can return their foot to the floor after each rep to regain balance.

Reverse Woodchopper

Target Body Part: Core muscles

• Primary Muscles: Rectus and Traverse Abdominous (abs), Obliques
• Secondary Muscles: Erector Spinae (low back), Rhomboids, Deltoids, Gluteus Maximums, Quadriceps.

Equipment Needed: Medicine Ball

Performance Points:

• Select a medicine ball that's not too heavy, but not so light that you barely feel any sort of resistance when you execute the movement.
• Brace your core muscles (as if you were expecting a punch to the stomach) throughout the entire duration of the movement.

Ensure you do not to round your lower back at the bottom position, and do not hyperextend your lower back in the top.
Go slowly at first to make sure you've got the form down before emphasizing the speed component of the exercise.

Reps/Sets:

• Core exercises should be performed at or near the end of a workout session.
• Include this exercise as part of your core routine.
• Complete 10 repetitions on each side.
• Do 2-4 sets (ensure to rest 60-90 seconds between sets).

Modifications:

• Beginner: perform same movement but sitting on a bench or stability ball.
• Advanced: perform same movement but stand on bosu ball.
   

Stability Ball Plank

Target Body Part: CORE
 

• Primary Muscles: Rectus and Traverse Abdominus (abs) and Erector Spinae (low back)
• Secondary: Obliques, Rhomboids and Deltoids

Equipment Needed: Stability Ball

Performance Points:

• With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
• Focus on keeping a strong core by pulling your bellybutton up towards your spine.
• Ensuring your body is in a straight line, do not let your hips pike or sag.
• Remember to breathe during the entire exercise.
• Keep your feet slightly apart to start and move them closer together as you become stronger.

Reps/Sets:

• Core exercises should be performed at the near the end of a workout session.
• Include this exercise as part of your core routine.
• Complete 2-3 sets and try to hold each plank for 20-60 seconds.

Modifications:

• Beginner: Perform the same movement but pivot from your knee (place a mat under the knees to reduce pressure on the knees).
• Advanced: Perform the same movement but move the forearms in a circular or sawing (back and forth) motion.

Read our monthly newsletter for more exercises or find out more from the highly qualified personal trainers at MacEwan Sport and Wellness. 

Corkscrew Shoulder Raise (Bodybar)

Target Body Part: Shoulders

• Primary Muscles: Anterior & Medial Deltoids
• Secondary Muscles: Core & Upper body stabilizers

Equipment Needed: Bodybar

Performance Points:

• Ensure you are in a stable starting position: feet should be hip distance apart, knees slightly bent, and core engaged. Your hands should be holding the bar about shoulder distance apart.
• As you raise the Bodybar; you will rotate it until the bar is vertical to the floor.
• Only raise the Bodybar until your top hand is in line with the shoulder.
• Slowly return the Bodybar to the starting position.
• Repeat the same movement; but twist the bar the other direction.
• Keep alternating sides until you have reached your desired repetitions.

*Remember to stay in control of the bar and keep your core muscles activated during the entire movement.

Reps/Sets:

• Include this exercise as part of your upper body workout
• Complete 10-15 repetitions
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Modifications:

·         Beginner: Select the lowest weight of Bodybar, or perform the movement from a seated position.

·         Advanced: Select the heaviest weight of Bodybar, or position your hands so that they are only a few centimeters apart.

Bent-Over Row (Bodybar)

Target Body Part: Upper Back

• Primary Muscles: Trapezius, Rear Deltoids & Rhomboids
• Secondary Muscles: Biceps & Core Muscles as Stabilizers

Equipment Needed: Bodybar
*Note: Do not do this exercise if you have any lower back problems or pain.

Performance Points:

• To start, grab the bodybar with an overhand grip with your hands spaced slightly wider than shoulder width. Feet should be shoulder width apart and bend your knees slightly.
• Lean forward at the waist at about a 45° angle making sure to keep your back straight and engaged your core muscles.
• The bar should be positioned just above the knees.
• Next begin to pull the bodybar up towards the lower portion of your chest, making sure to keep your core muscles contracted in order to stabilize your spine.
• Then lower the bodybar to move back to the starting position in a slow and controlled manner.

Reps/Sets:

• Include this exercise as part of your upper body workout
• Complete 10 repetitions
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Modifications:

• Beginner: Use a lower weighted bodybar, or lighter free weights
• Advanced: Use a barbell, and add additional plates to increase the load (ensure proper weight progression).

Alternating Bosu Push-Ups

Target Body Part: Upper Body

• Primary Muscles: Chest, Shoulders & Triceps
• Secondary Muscles: Core & Upper Body stabilizers

Equipment Needed: Bosu Ball

Performance Points:

• Get into plank position with one hand on the middle of the bosu ball and the other hand on the ground.
• Perform a push-up with one hand still on the bosu ball. More of the work should be felt by the arm that is elevated on the ball.
• Next, cross your hands cover the top of the bosu ball so that your upper body travels up and over the ball.
• Now you should be on the other side of the ball and the hand that was originally on the ground should now be on top of the ball.
• Once again perform a push-up making sure your back and hips are level.
• Repeat the same cross over movement and return back to the other side.
• This sequence counts as one repetition
• Continue to repeat the push-up and cross-over movement until your desired reps have been achieved.

Reps/Sets:

• Include this exercise as part of your upper body workout
• Complete 10 repetitions
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Modifications:

• Beginner: Pivot from your knees instead of your toes.
• Advanced: Plyo version – perform a hop or jump movement to get from from side to side.

Push-up Row

Target Body Part: Upper Body

• Primary Muscles: Chest, Shoulders and Back
• Secondary Muscles: Core & Stabilizers

Equipment Needed: Free Weights

Performance Points:

• Get into push-up position with your arms straight and your hands resting on dumb-bells, feet slightly wider than hip-width apart.
• Perform a push-up then return to the starting position
• Next, brace your abs as you pull one dumbbell toward your body until your elbow is above your back (row)
• Pause, then slowly return the weight to the floor
• Perform another push-up
• Then row the other arm

Reps/Sets:

• Include this exercise as part of your upper body workout
• Complete 10 repetitions
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Modifications:

Beginner: Perform from your knees instead of your toes or exclude the push-up portion of the exercise.
Advanced: Place toes on a bench, step or ball.

Stability Ball Chest Press

Target Body Part: Chest

• Primary Muscles: Pectoralis Major, Core (Stabilization)
• Secondary Muscles: Anterior Deltoid (Shoulder - front), Triceps, Quads/Hamstrings
• Stabilizer Muscles: Biceps (Short Head - Biceps), Core (Stabilization)

Equipment Needed: Stability Ball, Dumbbells

Performance Points:

• Begin by sitting on a stability ball with a dumbbell in each hand. Use a lighter weight than normal to begin until you adjust to the balance of the exercise.
• **Make sure you have the right size ball. When you roll into the bridge position, your body is in one straight line. Test this by sitting on the ball, knees should be bent at 90 degrees.
• Gently roll down, positioning yourself forward enough so upper shoulders and head can be relaxed on the ball. Dig your heels into floor and raise your hips up so body is positioned in one straight line, feet under knees.
• Dumbbells should start roughly at your mid chest/nipple line and extend upwards, making sure to keep a slight bend in your elbows at the top. Pause here for two second and slowly lower the weight back to the start. Maintain a straight line/horizontal body position throughout.

Reps/Sets:

Complete 10-15 repetitions. You can play around with the tempo by extending and lower to a slower count.
Do 2-4 sets (ensure to rest 60-90seconds between sets)

Modifications:
 

• Beginner: Start with lower weights and a medium lifting tempo.
• Advanced: Perform exercise extending one arm at a time or change the weight/reps/sets/slow the lifting and lowering tempo. Another alternative is to lift one leg, causing your core stabilizers to work harder.

Tips and Techniques:

Exhale as you lift the weights up. Inhale as you lower back to start.
Use only your chest and arm muscles to lift the weight. No momentum.
Try to keep your hips lifted throughout the chest exercise.Straight Leg Dead Lift (Body Bar)

Read our monthly newsletter for more exercises or find out more from the highly qualified personal trainers at MacEwan Sport and Wellness.

Cross-Back Lunge with BodyBar

Target Body Part: Legs

• Primary Muscles: Glutes and Quads
• Secondary Muscles: Inner and Outer Thighs and hamstrings

Equipment Needed: Bodybar

Performance Points:

• Start in a stable standing position with your feet hip distance apart. Place one end of the BodyBar in the middle of your stance and hold the other end with your hands at almost arms length away from you.
• Step back and cross your right foot behind your left at about a 45 degree angle.
• Once your right foot is planted firmly on the floor, bend both knees into a lunge position. Ensure your front knee stays in line with your toes during the lunge.

NOTE: Be mindful of your joints and do not perform this exercise if you feel any discomfort in your hips or knees.

• Ensure your upper body stays tall and in line with your hips while performing the lunge
• Push off with your back foot and return to the starting position
• Then perform the movement on the other side by crossing your left leg behind your right.
• Count one rep after you have completed the movement on both sides.

Reps/Sets:

• Include this exercise as part of your leg workout
• Complete 10-15 repetitions
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Modifications:

• Beginner: Perform the movement slowly and only lunge as low as feels comfortable.
• Advanced: Increase the load by performing the exercise with free weights.
  

Bosu Squat

Target Body Part: Legs

• Primary Muscles: Quadriceps & Glutes
• Secondary Muscles: Inner & Outer Thighs

Equipment Needed: Free Weight & Bosu Ball

Performance Points

• Grab a medium to heavy set of free weights and hold them with at your side with straight arms.
• Slowly step onto the bosu ball, ensuring your feet are about hip width apart.

Important Note: Make sure that you have gained your balance before starting the movement portion of the exercise. The bosu ball is an unstable surface which will challenge your balance! However, this exercise should be done without a bosu ball if balance or coordination may be an issue.
 

• Slowly lower your body by bending your knees and pushing your hips slightly backwards (squat position). Make sure your knees stay in line with shoes and try not to let your knee drift inward or outward.
• During the squat movement, keep your chest up, back straight and core muscles engaged. Also it is important to keep your eyes looking forward, if possible watch your technique in a mirror.
• The arms stay straight during the entire movement.
• Pause momentarily once you reach your lowest squat position, and then slowly return back to a standing position.

Reps/Sets:
Include this exercise as part of your leg workout.

• Complete 10-15 repetitions
• Do 2-4 sets (ensure to rest 60-90seconds between sets)
  

BOSU Side-to-Side Jumps

Target Body Part: LEGS

• Primary Muscles: Quadriceps & Gluteal muscles
• Secondary Muscles: Inner & Outer thigh, and Calf muscles

Equipment Needed: Bosu Ball

Performance Points:

• Place the bosu ball on the floor (black side down) and make sure you have enough open floor space around the ball.
• From one side, position one foot on the top of the bosu ball with your foot turn out slightly and keep the other foot on the floor with the toes pointing forward.
• Move into a semi-squat position by bending your knees and lowering your hips towards the floor.
• Next, jump up and over the ball (using an upward arm movement for assistance) then land with the other leg on the top of the bosu with the toes turned slight outward while the other foot lands on the floor.
• Decelerate by bending both knees and lowering your hips back into a semi-squat.
• Pause momentarily before repeating the same jumping movement back to the other side.
• Jumping over and back counts as 1 repetition.

Reps/Sets:

• Include this exercise as part of your leg workout
• Complete 10 jump on each side (20 jumps in total)
• Do 2-4 sets (ensure to rest 60-90seconds between sets)

Variations:

• Beginner: Perform the same movement with a more stable surface, for example a small block or riser.
• Advanced: Perform same movement but increase speed or height of jump.

Ball Squat

Target Body Part: LEGS

• Primary Muscles: Quadriceps & Glutes
• Secondary Muscles: Inner & Outer Thighs

Equipment Needed: Stability Ball

Performance Points:

• Place a stability ball between your back and a stable flat surface (preferably a wall)
• When in the standing position ensure the ball is resting against the small of your back.
• Position your feet hip-width apart and then walk them out so that your feel as though you must lean into the ball to keep it from falling
• Next, slowly bend your knees and lower yourself down into and squat position.

IMPORTANT: Make sure that your hips do not travel forwards, but instead they tuck under the bottom of the ball.

• The movement speed of the exercise can vary depending on the training goal. For strength gains, perform the squats slower and less repetitions. To build muscular endurance, perform more repetitions at a quicker rate.

Reps/Sets:

• Include this exercise as part of your leg workout
• Complete 10-15 repetitions (Strength) / 20+ repetitions for endurance
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Modifications:

• Beginner: Perform movement slowly and start by only bending your knees into a partial squat position.
• Advanced: Perform same movement but add free weights, or challenge yourself by trying to go deeper or hold the squat position longer.  

Straight Leg Deadlift (BodyBar)

Target Body Part: LEGS

• Primary Muscles: Hamstrings, Gluteus Maximus, Erector Spinae (low back)
• Secondary Muscles: Core Muscles (stabilizers)

Equipment Needed: Weighted Body Bar

Performance Points:
 

• Begin in a standing position holding the body bar in both hands. Ensure to keep your arms straight with your head facing forward (head up) and your chest out. Make sure your back is straight and shoulders back
• Next, slowly begin to bend at the hips and lower the body bar towards the floor.
• Stop the downward movement once you can no longer keep your legs or back straight. It is extremely important that the back stays straight (use a mirror to ensure proper technique)
• Pause for a brief second before starting the upward phase.
• Slowly being the upward movement until you return to the starting position.
• Ensure both the upward and downward movement patterns are slow and controlled.

Reps/Sets:
 

• Include this exercise as part of your leg workout.
• Complete 10-15 repetitions.
• Do 2-4 sets (ensure to rest 60-90 seconds between sets).

Variations:

• Beginner: Perform the same movement with no body bar (or very light), until proper range of motion can be achieved
• Advanced: Perform same movement but one leg at a time or increase the weight of the bar.

 Stability Ball Hamstring Curl

Target Body Part: LEGS

• Primary Muscles: Hamstrings, Gluteus Maximus (glutes)
• Secondary Muscles: Gastrocnemius (calfs), Core Muscles (stabilizers)

Equipment Needed: Stability Ball

Performance Points:

• Lie on your back with your arms out to your side with palms facing the floor to help with stabilization.
• Next, place the backs of your lower legs and heels on the top of a stability ball with your feet hip-width apart.
• Press your hips up off the ground so that your hips and your torso forms a straight line.
• Then pull the ball towards you while raising your hips further off the floor, ensure to maintain a downward press with your heels throughout the entire movement, stop once knees make a 90 degree angle.
• Slowly roll the ball back until legs return to a straight position, without dropping your hips.

Reps/Sets:

• Include this exercise as part of your leg workout
• Complete 10-15 repetitions then HOLD last rep for 10 seconds
• Do 2-4 sets (ensure to rest 60-90 seconds between sets)

Variations:

• Beginner: Hips can remain on the floor (or just slightly lifted) while performing the same movement
• Advanced: Perform same movement but one leg at a time or increase the number of repetitions.

Sumo Squat

Target Body Part: LEGS

• Primary Muscles: Quadriceps, Inner Thighs
• Secondary Muscles: Glutes, Hamstrings and Outer Thighs

Equipment Needed: Free Weights

Performance Points:

• Grab a heavy dumbbell and grab an end with each hand (or one end in both hands), keep elbows straight and hold the weight is close to your body.
• Set your feet wider than shoulder width apart, your toes turned out slightly, around 45 degrees.
• Slowly lower your body down by pushing your hips back and bending your knees to 90 degrees. Make sure the knees stay open, they should be pointing the same direction as your toes. Keep the chest up and back straight, squeeze the shoulder blades together and keep your eyes looking forward. The arms stay straight and the weight moves in a straight line towards the floor.
• Pause at the bottom, then push yourself back to the starting position. Keep your torso as upright as you can for the entire movement, with your lower back naturally arched.

Reps/Sets:

• Include this exercise as part of your leg workout.
• Complete 10-15 repetitions.
• Do 2-4 sets (ensure to rest 60-90 seconds between sets).

Modifications:

• Beginner: Start with no weight or a light weight until you are confident with your technique.
• Advanced (Plyo Version): Perform same movement but add a jump at the end. Ensure technique is proper before adding a weight.

Read our monthly newsletter for more exercises or find out more from the highly qualified personal trainers at MacEwan Sport and Wellness.