Weighted Russian Twist (VERSION 2)
Sit up tall on the floor with your knees bent and feet flat. Hold a weight plate with your hands, bracing the muscles of your core. Extend your hands outward directly in front of your chest. Take a deep inhale, then exhale and lean backward with a long, tall spine, holding your torso at
Weighted Decline Crunch
Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. Return back to
Weighted Hanging Straight Leg Raise
Place weight between ankles or use no weight. Grasp and hang from high bar. With knees straight, raise legs by flexing hips until thighs are just past parallel to floor. Return until hips are extended downward. Repeat.
Weighted Captains Chair Leg Raise
Place a dumbbell on its side inside the captain’s chair. Get into the captain’s chair with your forearms on the pads, your hands on the handles, and your back against the back pad. Press your lower back against the back pad. Pinch the dumbbell between the arches of your feet. Keeping the dumbbell pinched
Assisted Weighted Push-up
Start by holding a plate with both hands at chest level. Lower yourself down into a kneeling position and bring the plate behind your head. Take one hand off the plate and bring it down to the floor to help support your body while you place the weight on your back. Extend your legs
Weighted Hanging leg-hip raise
Place weight between ankles or use no weight. Grasp and hang from high bar. Raise legs by flexing hips and knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist. Return until waist, hips, and knees are extended. Repeat.
Weighted Svend Press
Stand erect with your chest out and shoulders back, maintaining the natural arch in your back. Your knees should be unlocked, feet hip-width apart. Press a pair of light-weight plates in place against each other isometrically in front of you with a palms-in/fingers forward grip about shoulder height. Extend your arms directly out in
Weighted Standing Twist
Stand with your knees slightly soft, holding a dumbbell at chest level. Keep your pelvis stable as you rotate your rib cage right and left, to complete one rep. Be sure to keep your abs pulled toward your spine as you twist from side to side.
Weighted Standing Curl
Holding weights with both hands, stand with your feet shoulder width apart. Let your arms hang by your side with your palms facing in to the side of your body. Keep your elbows close to your sides. Curl the weight up towards your shoulders. Do not swing your hips to get the weight moving.Continue
Weighted Sissy Squat
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position. As you use one arm to hold yourself, bend at the knees and slowly
Weighted Side Bend (on stability ball)
Lie on ball on side of torso, waist, and hip. Position legs outward with feet on floor or against floor board. Raise side of torso up by lateral flexing waist. Lower torso back on ball and repeat. Position other side on ball and repeat with opposite side.
