Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Fitness – Exercises

Walking Lunge with Dumbbell

1. Stand with feet hip width apart.

2. Hold a Dumbbell in each hand.

3. Step forward 2-3 feet forming a 90 degree bend at the front hip and knee.

4. DO NOT allow front knee to extend past the big toe.

5. Push body up and move the back foot beside the front foot.

6. Alternate feet and repeat.

7. Remember to keep head and back upright in a neutral position.

8. Shoulders and hips should remain squared at all times.

9. Watch for proper knee alignment; do not let front knee extend past big toe or deviate laterally or medially.

10. Back knee should not come in contact with floor.


Cobra on Floor

1. Start by lying on your stomach with your arms at your sides.

2. Slowly raise your shoulders up off the ground by contracting your low back.

3. Return to the starting position and repeat.

Alternating Toe Touch

1. Lie back onto floor or bench with feet up into the air.

2. Head should be in a neutral position with a space between chin and chest.

3. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.

4. Extend one arm and reach for the opposite foot.

5. Return to start position and repeat with other hand.

6. Remember to keep head and back in a neutral position; hyperextension or flexion may cause injury.

7. To increase resistance, hold medicine ball in hands; to decrease resistance, position hand closer towards body.

Reverse Exercise Band Woodchop on Exercise Ball

1. Start by sitting on a ball and reaching down and grabbing your band.

2. Keeping your arms straight rotate your body and raise your arms up towards the opposite shoulder.

3. Return to the starting position and repeat for the desired repetitions.

4. Complete same movement with the other side.

Standing Chest Press with Exercise Band

1. Start by securing the band at chest level behind you and standing with your feet together.

2. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).

3. Hold the band with your hands at chest level and your elbows back.

4. Press the bands out away from your body until your arms are extended.

5. Return to the starting position and repeat for the recommended repetitions.

Seated Internal Band Rotation on Exercise Ball

1. Start by sitting on a resistance ball and hold the band with your inside hand.

2. The band should be secured level with your hand.

3. Keeping your elbow tucked at your side rotate the band in and towards your body.

4. Make sure your elbow does not leave your side and return to the start position and repeat.

Single Leg Curl on Exercise Ball

1. Start by rolling face down onto the ball so that the ball is under your hips.
2. Place your hands on the ground for stability with both legs elevated off the ground.
3. Curl one leg up towards your back and then return to the starting position.
4. Repeat with the other leg.
5. To add intensity you can place an ankle weight around your legs.