October 11, 2015

By Gary Miller

Do It Anywhere Drills

Chair Dips

You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great triceps exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.

Wall Sit

With your back against a wall and your feet about two feet away from the wall, slide down until your knees are at a 90-degree angle. Hold the position as long as you can. This is great for ski conditioning.

Abdominal Crunches

Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.

Supermans

Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.

Reverse Crunch

Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.

Plank Exercise

Get into push-up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.

Squat-Thrusts

Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backward into a push-up position, jump feet back between hands and stand up.

 


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