Power Pack Abs

Bench Hip Thrust with Barbell

Lie down with upper back firmly placed on a bench and your feet flat on the floor. Move your hips up and squeeze glutes as you lower down. Barbell is added for an extra weight and challenge.

Archer Push Up

Start on a push up position with one arm fully extended on the side. Lower body then push back up keeping one arm firmly extended. Do five to ten repetitions before switching to other arm.

Dumbbell Floor Press

Lie on your back on the ground or mat with dumbbells on each hand. Raise dumbbells overhead by extending arms then lower down letting your elbows touch the ground. Hold position for a few seconds before pressing up again.

Overhead Triceps Extension

Sit on a bench and hold dumbbell with both hands. Raise the dumbbell over your head and lower it down on the top of your back then fully extend arms to raise the dumbbell again. Make 15 to 20 repetitions.

Reverse Crunch

Lie on your back with knees together, legs bent at 90 degrees and feet flat on the floor. Lift your knees until they’re in front of your face then push feet towards the ceiling and slowly return to starting position. Remember to keep arms firmly on the floor for support.

Decline Pushup

This advanced variation of the pushups targets the muscles of the chest, arms, shoulders and back. Elevating the height of the feet adds more intensity to the exercise.

Benefits of Kettlebell Swing

A Kettlebell Swing is considered a powerful body overall exercise because it gives you better muscular endurance, increases power and aerobic capacity. It targets the muscles of the core, hips, glutes, hamstrings and the upper body as well.

Walking Plank Exercise

Start with the plank position with your weight on your forearms and toes. With your right arm on the floor, push your right hand while raising your left arm and placing it beneath your shoulder. Return to start position with that as one repetition.

Massage Post-Exercise

Getting a massage after exercise may sound luxurious but it is more of preventing sore muscles. Massage therapy or a simple foam roller massage can help circulation of the blood and minimize soreness or pain in the muscles.

Socks are Important Too

Wearing the right socks are just as important as wearing the right shoes. Socks provide the cushion between your skin and your shoes so if your socks are too loose, too tight or the wrong material, you are more likely to have blisters, sores or even injury.

Alternating Rope Waves

Stand with feet apart and with ropes on each hand. Bend your knees slightly while keeping your back straight and your chest up. Instead of slamming the ropes on the ground, create a wave with your ropes by alternately raising and lowering your hands.

Behind-the-Back Cable Curl

Attach a D-handle to a cable machine then grasp the handle with one hand and step forward away from the machine. Curl the handle towards your shoulder but do not let your elbow point forward. Hold the position for one to two seconds then slowly lower it back to starting position.