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High Knees PDF

This document provides instructions for 10 bodyweight exercises: high knees, ab bikes, flutter kicks, pistol squats, plank rotations, swimmers, plank reach through, oblique raises, forward lunge with twist, and planks. Each exercise is described with a brief overview and illustrated steps to perform the movement correctly and safely.

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Karhys
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556 views4 pages

High Knees PDF

This document provides instructions for 10 bodyweight exercises: high knees, ab bikes, flutter kicks, pistol squats, plank rotations, swimmers, plank reach through, oblique raises, forward lunge with twist, and planks. Each exercise is described with a brief overview and illustrated steps to perform the movement correctly and safely.

Uploaded by

Karhys
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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High Knees

High knees give you the benefit of sprinting without the space
requirements. They’re simple to do, just sprint on the spot, driving
your knees and your hands upwards alternatively.

Ab Bikes
The ab bike is a great movement to hit all of your ab muscles with one exercise.

1. Lay flat on your back, with your feet extended in front of you.
2. Bend your elbows, placing your hands at the side of your
head (you can rest them behind your head, never pull on
your neck)!
3. Bend your knees at a 90 degree angle with your hips.
4. Cycle between bringing your opposite elbow and knee to
each other, whilst extending your other leg outwards as shown. Your legs should circle around like they
would if you were riding a bike.
5. Make sure to twist your torso, tensing your abs as you make a cycling movement.
6. Each time you’ve completed a cycle of each side, that is one rep.

Flutter Kicks
Flutter kicks are a simple way to give your hip flexors, lower abs and
quads a workout.

1. Lie flat on your back on the floor or on a bench.


2. Lift both feet an inch or two in the air.
3. Tense your lower abs to raise one leg.
4. Alternate between raising each leg, lowering them to 1-2 inches above
the ground. A flutter kick with both legs counts as one rep.

Pistol Squats
The pistol squat is the king of lower body, bodyweight
exercises. It’s very difficult to master, but amazing at
building leg strength and size without weights. Plus, it’s a
great party trick!

1. Stand on one leg, getting you balance and making sure your
weight is through your heel. Put your arms out straight in front
of you, and raising your other leg so your knee is bent. Your
raised leg will form a counterbalance to give you stability.
2. Really squeeze your core and the leg you’re standing on. Slowly bend the leg lowering your torso
downwards. Take it slow.
3. At the lowest, your butt should be an inch or two off the ground and your other leg should be extended out
straight in front of you.
4. Squeeze your leg again, slowly raising your body upwards again. This is one rep (congratulations)!
5. Repeat on the other leg.

Plank Rotations
Start in a high plank / push up position.

1. Tense your core, shifting your weight over one of your


arms. Lift the other arm, rotating it around until it is
pointing up in the air. Hold for 2-3 seconds.
2. Slowly reverse this motion, keeping your core tense until
it is under you securely again. This is one rep.

Swimmers
Swimmers are a great way to work your whole body whilst
giving your lower back a workout.

1. Lie on your stomach and squeeze your glutes as hard as you


can, raising both legs off the ground.
2. Reach forwards with your arms, keeping your palms facing
downwards a few inches above the ground.
3. Lift your alternate arm and leg up into the air, squeezing all of
the muscles from your shoulders down to your glutes. This is
one rep.
4. Repeat with the other arm rapidly.

Plank Reach Through


1. Get into a push up position, with your hands on the floor
below your shoulders, and your feet spaced slightly apart.
Keep your spine in a neutral position.
2. Reach one arm out in front of you, tensing your core for stability.
3. Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your
core.
4. Touch your opposite knee with your hand.
5. Return your arm to its initial position. This is one rep. Repeat on the other side.
Oblique raises
This is a great dynamic movement to hit your whole body
whilst working to tone your arms.

1. Hold a dumbbell in each hand in front of you. Place your feet


shoulder width apart and squat down. This is your starting
position.
2. Tense your glutes to explode up, using some of that momentum
to raise the two dumbbells over your head in front of you. As
you do this, twist to the side by tensing your obliques (side abs).
3. Slowly reverse the motion, bringing your hands back down and
squatting into the start position ready to do the same on the
opposite side. This is one rep.

Forward Lunge With Twist


Twisting with your lunges is a great way to hit your
obliques, giving your great leg workout an added abs
component.

1. Placing your hands at the side of your head, lunge


down in a standard forward lunge.
2. As you lunge, also engage your obliques to turn your
torso to one side. Squeezing them for 2-3 seconds at
the bottom of your lunge. This is one rep.
3. Repeat on the other side.

Plank
1. Start on your hands and knees and place your forearms
on the floor, with your elbows directly under your
shoulders.
2. Raise your torso off the ground, having that balls of
your feet touching the ground as shown.
3. Brace your core and squeeze your glutes, whilst keeping your back in a neutral position without any
curvature. Your hips should be level with your shoulders.
4. Hold for as long as you can! Try to extend this time to improve your core strength.

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