Are you bored by your gym routine? The following exercises are labeled medium or hard depending on their difficulty. None are suitable for beginners. The animations are only a guide, a suitably qualified trainer (e.g, CHEK Level 2+ or NSCA - CSCS or CPT, or NASM - PES) will be needed to teach you exactly how to perform the exercises safely and effectively. Dan Roberts can not be held personally responsible for any injuries that may occur.
(Hard) Flat to Incline Dumbbell Press on Ball. Begin with no weight, and practice movement pattern. This functional exercise trains numerous stabiliser muscles, abdominals, lower back,hamstrings, triceps, shoulders and chest. Your co-ordination, pro-perception and balance will also improve. Breathe normally and use a small ball if possible. (Medium) One legged Side Squat Shoulder Press. This exercise primarily develops your shoulders and legs. Balance, core, trunk and many stabiliser muscles are also developed. Do slowly with heavy weight and for more strength. Quickly with heavy weight and low reps for power and quickly with light weight and lots of reps for a more cardio-circuit workout. Alternate legs. Breathe out when shoulder pressing. (Hard) Superman on Ball. This will develop your balance, co-ordination and core / trunk muscles. Make sure you can keep still for at least 20 seconds before attempting the hand and leg movements. Focus hard. If your concentration drops off, so will you! (Hard) Clean & Press. This is an Olympic style weight lifting exercise. Break down exercise into stages. Use an empty bar. It is a combination of dead lift, upright row, shoulder press and a lunge. You will gain all over size and power very quickly if you add this style of training into your routine. Co-ordination and balance will also improve. (Hard) Basket Hangs. Primarily develops strength in upper and mid abdominals and endurance in arms and shoulders. If you let legs go fully down then lower abdominals will also be activated. Make sure you do not swing. Add weight to feet (hold a dumbbell) for added difficulty. Swish legs to alternate sides for oblique activation. (Medium) Twisting Dumbbell Press. Puts more emphasis on triceps and stabilisers than normal presses. Keep lower back, shoulders and back of head on bench at all times. push up and twist while maintaining that elbows stay on your side. Breathe out while pressing up. Use a spotter so you can get to your true failure point. (Medium) Standing Chest/Shoulder Press. Develops shoulders, chest and arm strength and power. Endurance in lower body and core is also developed. Use a heavy weight and keep plates away from face. Breathe out when pushing up (Hard)
Pike Jump with Medicine Ball. Use a light ball (start with a tennis ball) keep legs as straight as possible while jumping up. Your goal is to get the ball up high. This develops explosive strength in your legs and is ideal for sprint training.
