Exercises RSS



Resistance Band Reverse Grip Fly

Level: Beginner Type: Isolated Main Muscle: Chest Secondary Muscle: Shoulders Equipment: Resistance Band Instructions: 1) Step on the resistance band with your feet at shoulder width apart. Make sure the band is centered under each foot.   2) Grab the band with both hands with your palms facing each other. The further down the resistance band you grab the band, the more tension you will feel as you pull upward.   3) Stand up with your core tight, back straight and a slight bend in your knees for support.   4) Exhale and, while keeping your arms extended (with a slight bend in your elbow) raise your hands pulling the band until you reach chest height.   Focus on bringing...

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Sandbag Around The World

Level: Intermediate Type: Compound Strength Main Muscle: Shoulders Secondary Muscle: Abs Obliques Equipment: Sandbag Instructions: 1) Start in standing position holding a sandbag with both hands with your arms relaxed and fully extended. Keep your feet at shoulder width apart. 2) Pivot to the left and lift the bag in a circle behind your head with one fluid motion. Keep your core tight and back straight throughout the movement. Instructions: - As you’re bringing the bag to the left and behind your head, you want to rotate your body.During the rotation on the left side you want to follow up with your right leg by slightly bending your knee and rotating your leg in the direction at which you’re starting the...

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Sandbag Squat Thruster

Level: Intermediate Type: Compound Strength Main Muscle: Quads Shoulders Secondary Muscle: Glutes Hamstrings Lats Calves Lower Back Equipment: Sandbag Instructions: 1) Grab the sandbag with both hands and flip it over so it sits comfortably on the inside of your elbows. 2) Keep your feet slightly wider than shoulder width apart. 3) Keeping your head facing forward, your back straight and your chest high - squat down by bending your hips back allowing your knees to come slightly forward. 4) Descend until your thighs (upper leg) are just below or at parallel to the floor and your glutes are lower than your knee level. 5) Exhale and by pushing through your heels extend your knees and hips and return back...

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Sandbag Rotation Lunge

Level: Intermediate Type: Muscle Mass Strength Main Muscle: Quads Secondary Muscle: Glutes Hamstrings Biceps Calves Lower Back Abs Equipment: Dumbbells Instructions: 1)Start from a standing position while holding the sandbag with both hands. 2) Keep your elbows bent at a 90° angle holding the sandbag close to your chest (without letting the bag rest on your chest). Your arms need to be in a similar position as a biceps curl. 3) Inhale and step forward with your right leg Your left foot should stay stationary as you lower your upper body down. You should be on your toes as you lower yourself on your left foot. Keep your back straight and head up as you lower yourself. Make sure to keep...

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Bear Hug Squats Into Shoulder Throw

Level: Intermediate Type: Compound Strength Main Muscle: Quads Shoulders Secondary Muscle: Glutes Hamstrings Calves Lower Back Equipment: Sandbag Instructions: 1) Have the sandbag on the floor. 2) Stand in front of it with your feet at shoulder width. 3) Squat down by pushing your hips back, keep your back straight and core tight and grab the bag with both your arms wrapped around the bag (i.e. hugging it).  4) Keeping your back straight and core tight, exhale and push yourself back through your heels and your hips. 5) Simultaneously as you’re pushing yourself into a starting position, toss the sandbag onto one shoulder. 6) Grab the bag while it is standing on your shoulder with both hands and by pushing through...

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