Hard Work Generates Results

Week-5

Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
Reverse Pushup | Laying under a bar, high enough so that when you’re holding onto the bar you’re not resting on the ground. Have your feet in a position to allow you to be horizontal with straight legs. Now pull yourself up to the bar, keeping a straight line between your ankles, knees, hips and shoulders. Let yourself down slowly, you shouldn’t fall back to the starting position.
Alternating Pushpress | With your feet shoulder width apart and dumbbells at yoru shoulders. Squat down so you have 90 degrees at the knees. Now while pushing yourself back up (through the heels) push one dumbbell over your head. Return to start and repeat.
Reverse Crunch | Laying on your back with your legs straight up in the air, raise your hips off the ground by “pushing” up on your feet. Try to keep your legs vertical the whole time. And lower your hips slowly back to the ground.
Double Sided Jackknife | While laying on your hip have your bottom arm up on your ribs and the other on your head. Now with your legs straight raise your legs and upper body off the ground bending at the hips so that you form a jackknifed position.
Incline Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you and above your shoulders. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
Pullups | Hanging from a pullup bar with your palms forward and hands outside shoulder width. Pull yourself up so that your chin is higher than the bar. Avoid excess use of the legs and lower yourself back down to the start position slowly and under control.
Hanging Crunch | While hanging from a chinup bar, let your legs go straight. Now pull your knees up towards your chest while rolling your hips up and underneath your torso.
Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.