2 Exercises To Perform On the Road (Segment 4)

One Great Abdominal Exercise and One Intense/Advanced Chest/Tricep Exercise

Side Plank Overall Goal and Outcome: 

Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 15-30 seconds.

3-4 Sets Each Side x 15-20 Repititions (Each Side)

Step 1

Starting Position: Lie on your right side on an exercise mat with your legs straight and the left leg stacked directly on top of the right. Bend the right elbow and place is directly under your shoulder. Align your head with your spine and keep your hips and right knee in contact with the exercise mat.

Step 2

Upward Phase: Exhale, keep the abdominals engaged to brace your spine. Lift your hips and knees off the mat. The side of your right foot stays in contact with the mat. Keep your head aligned with your spine and your right elbow positioned directly under your shoulder.

"Beginner Oblique Rotation": Target those Obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side

Step 3

Lowering Phase: Inhale and gently return to your starting position. After a prescribed number of repetitions, repeat on the other side.

NOTES:

Exercise Variation: You can increase the intensity of this exercise by (1) increasing the length of time you are in the raised position, (2) raising the upper leg off the lower leg or (3) raising the lower leg off the floor and maintaining contact with your elbow and the foot of the upper leg only.
When raising the upper leg off the lower leg, there is no need to raise it to a level beyond parallel with the floor.

Diamond Push-Up: Difficulty Level: 8 out of 10

These push-ups get the 'Secondary Muscles engaged more than the Standard Push-up Does.  The Primary Muscle exercised in the Push-Up is the Chest; the Secondary is the Tricep (Back of the Arm).  This Diamond Push-Up accentuates the Tricep quite a bit more.  Elbows will remain wide (as shown in photo) with a diamond-shaped hand position (situate the hands so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra love.

3-4 Sets Each Side x 15-20 Repititions

- Zeke Samples -