Summer Bodies are Made in...Part 1

Winter  SPRING.....

MENS FITNESS



1. SPIDERMAN PLANK CRUNCH
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.

 2. CABEL ROTATION
Stand holding a cable with both hands out in front of you at just under shoulder height. Keeping your arms fixed and straight and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center. That’s one rep Alternate sides for one set of 10 complete reps.

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Mapetiteniche commentary: Since this blog tries to promote body weight exercises that do not require the use of any equipment, an alternate routine to the cable rotation is doing the Russian twist (standing or sitting) while holding on to 2 objects of equal weights on both hands. You are applying similar "rotational" movements. To make it harder, lift your legs while performing the twist

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3. BICYCLE CRUNCH
Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force 

4. CROSS CRUNCH
Lie on your back with arms and legs diagonally out so that your body forms an "X." Keeping arms and legs straight bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the ground. That’s one rep. Aim for one complete set of 10 reps.

5. SWISS-BALL ROLLOUT
Kneel on a mat with your hands on a Swiss stability ball. Keeping your back straight and your abs engaged, roll the ball as far away from you can, then slowly roll back to starting position. Aim for two sets of 10 roll outs.

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Mapetiteniche commentary: Since this blog tries to promote body weight exercises that do not require the use of any equipment, an alternate routine to the swiss ball rollout is doing the standing to plank exercise routine

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