Exercise Guides 1: Basic Upper Body

1..Basic Upper Body2..Basic Lower Body3..Basic Core4..Basic Cardio and Plyometric

Modified Press-UpFull Press-UpResistance Band Upright RowResistance Band Lateral RaiseResistance Band Bicep Curl

Modified Press Up

If you can't manage a full press up yet - try putting your knees on the floor, but still keep the back straight. Breathe in as you lower, out as you push up.

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Full Press up

Keep the arms vertical, and the core muscles engaged throughout. Elbows should go out, and slightly backwards. Breathe in as you lower, out as you push up.

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Resistance Band Upright Row

Keep the elbows higher than the wrists, palms facing towards you, keeping the core tight through out. lower the band slowly, don't let it "ping" back. Breath out as you lift, in as you lower.

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Resistance Band Lateral Raise

Keep a slight bend in the elbows throughout the lift. Palms should face in to the body at the start, and towards the floor at the end. Raise arms until in a "T" position. Keep wrists locked straight, don't bend them. Breathe out as you lift, in as you lower. Lower the bands slowly, don't let them "ping" back.

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Resistance Band Bicep Curl

Hold the cable with palms facing away from you. Keep upper arm still and only use lower arm to lift the handles. Keep core tight and avoid leaning backwards. Breathe in as you lower, out as you lift. Lower the handles slowly don't let them "ping back".

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