Raise the Bar

09/01/2020

Dumbbell Split Jumps

Begin by standing tall with dumbbells on each hand. Lower into a split squat then quickly switch directions by doing a jump and landing softly. Keep alternating feet with each repetition.

09/01/2020

L Pull Ups

Begin by hanging from a pull up bar with palms facing away. Lift both legs to form a “L” with your body then pull up until arms form a 90-degree angle. Lower slowly and repeat for 15 to to reps.

09/01/2020

Ring Plank Hold

Start with rings hanging a few inches of the ground. Assume a plank position with hands on rings, feet together and the body straight. Straighten arms and hold position for 20 to 30 seconds.

10/12/2019

Leverage Decline Chest Press

Start of by loading the leverage machine and adjusting handles beneath your chest. With head and chest up, press handles forward by fully extending your arms. Hold for a count then return to starting position.

12/11/2019

Assault Air Bike

An Assault Air Bike is a machine that looks like a stationary bike, but with a giant fan on the front wheel and both handles are moving in a push-pull motion. The machine gives an equivalent of a total body workout with weights.

15/10/2019

TRX Bicep Curls

Stand facing the anchor point and lean away but keep your body straight. Curl the TRX towards you to pull your body up then slowly straighten up your arms to return to starting position. To add more intense, move your feet closer to the anchor point.

20/09/2019

Cat/Cow Chest Workout

This familiar compound yoga move improves flexibility to the lumbar and cervical spine but also opens up the chest, which is especially important if you’re training after a long day of sitting.

20/09/2019

Always bear in mind that attempting to lose faster than half a kilogram (1 lb) per week almost always leads to subsequent additional weight.

20/09/2019

If you want to level up from the usual push-up, try doing the One Foot Push-up. By lifting one leg off the ground, you raise the intensity, placing more of the emphasis on the chest.

20/09/2019

Pull-up

Pull-ups train your grip and your ability to pull downward. Other benefits of doing pull ups that you must know are: it includes increasing arm, back, and abdominal strength.

20/09/2019

Plank-to-Pushup

This is a challenging exercise that targets the shoulders, arms and core. This combines two effective chest-blasting, core-strengthening moves in one.

17/09/2019

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17/09/2019

Jumping Calf Raises

Stand with feet flat on the floor. Jump using your calves then land softly on the balls of your feet and in a half squat. This targets your calves directly.

17/09/2019

Barbell Spider Curls

Start by placing upper arms in the vertical side of a preacher curl then grip a barbell. Curl barbell up towards the shoulder then hold for a second. This exercise will help develop and build bigger biceps.

17/09/2019

Isometric Low Plank

Start with a push-up position. Bend your elbows to lower down your body, hold for 5 seconds before return to starting position. This isometric exercise is great for core strength and toning biceps and triceps.

17/09/2019

Wide Stance Goblet Squat

Stand with feet twice hip-width apart and hold a dumbbell or kettlebell with both hands. Get into a low squat position then slowly stand back up. This movement will workout your biceps, quadriceps and glutes.

17/09/2019

Isometric Biceps Hold

Stand tall and hold dumbbells or weights on each hand. Bend elbows in a 90-degree angle with forearms parallel to the floor. Hold this position for 10 to 15 seconds.

13/09/2019