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STEP UPS ConikiXXX

Posted: 28 days ago

Step Ups are right up there with the best exercises available to target your Glutes, Quads and Calves. To perform a step up start by standing behind a step or riser and step up onto the middle of the step with one foot, transfering the weight onto...

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SPARTAN STAGGERED PUSH UP ConikiXXX

Posted: 28 days ago

To perform a spartan staggered push up start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Tighten your abdominals, core and back during the entire exercise to main...

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BACK LUNGE ConikiXXX

Posted: 28 days ago

To perform a back lunge stand upright with your feet about hip width apart and step back with one leg, keep your core tight, torso upright and inhale as you descend. Your back knee should be just off the ground whilst your front knee should not go...

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TRX JUMP SQUATS ConikiXXX

Posted: about 1 month ago

To perform the TRX Jump Squat hold the TRX straps with arms extended, your feet are under your hands so your weight is shifted back. Slowly lower into a squat position, set and quickly jump up as high as you can with both feet off the ground. ...

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DUMBBELL FLYES ConikiXXX

Posted: about 1 month ago

Dumbbell Flyes are a great exercise for the pectoral muscles. To perform Dumbbell Flyes lie down on a flat bench and hold a pair of dumbbells over your chest, with your arms up and your palms facing each other. Bend your elbows slightly and keep...

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NEGATIVE CHIN PULL UPS ConikiXXX

Posted: 2 months ago

If you cannot do a regular chin pull up then try a negative chin pull up. This allows you to start at the top of the bar and slowly lower yourself down at a controlled pace to full arm extension. To perform a negative chin pull up either jump off ...

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DUMBBELL SHOULDER SIDE LATERAL RAISE ConikiXXX

Posted: 3 months ago

The Dumbbell Shoulder Side Lateral Raise is an isolation shoulder exercise that targets the lateral deltoid. To perform sit with your feet about shoulder width apart and knees bent. Hold your dumbbells at your side with palms facing your body and ...

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TRX BICEP CURL ConikiXXX

Posted: 3 months ago

To perform the TRX Bicep Curl exercise stand up facing the TRX and hold the handles with your palms facing up. Take a couple of steps forward, leaning back until your arms are straight whilst keeping your elbows up around shoulder height. Keep you...

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TRX BODY ROWS ConikiXXX

Posted: 3 months ago

TRX Body Rows are a great exercise for the back. To perform a TRX body row stand on your feet with both hands holding the TRX and walk away from the TRX till the straps are tight. Start with your palms facing down and arms straight. Move your fe...

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JUMP SQUAT FINGER TOUCH ConikiXXX

Posted: 3 months ago

Finger touch jump squats are an explosive plyometric exercise that work the glutes, quadriceps, hamstrings and calves. To perform a finger touch jump squat, squat down with your feet shoulder width apart till your fingers touch the ground and y...

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JUMPING JACKS ConikiXXX

Posted: 3 months ago

To perform a jumping jack stand with your feet together and arms at your side. Bend your knees a little and jump, moving your feet out wider than your shoulders and simultaneously raising your arms above your head. Jump again with knees bent to th...

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FOREARM PLANK ConikiXXX

Posted: 3 months ago

To perform a plank or hover as it’s also known you must first start by lying face down on the floor. Bend your arms so that your forearms are resting on the ground and palms are facing down and flat on the ground. Your elbows should be under...

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HALF BURPEE ConikiXXX

Posted: 4 months ago

The half burpee is a great full-body exercise that is used to build strength and cardio endurance. To perform a half burpee start in a standing position and squat down so your hands are flat on the ground and heels are elevated. Now lean forward ...

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LUNGES FRONT BACK ConikiXXX

Posted: 4 months ago

Lunges are a fantastic lower body exercise that works all the major muscles in the lower body including the quads, hamstrings, glutes and calves. To start stand upright with your feet apart. Your feet should be far enough apart so that when you d...

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PUSH UP 9's ConikiXXX

Posted: 4 months ago

The Push Up is a great exercise for the chest, arms and shoulders. To begin start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Feet should be slightly separated. ...

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SUMO SQUAT 12's ConikiXXX

Posted: 4 months ago

The Sumo Squat is a great exercise for the inner thighs and glutes that can be performed using dumbbells, kettlebells or medicine balls. To begin with stand with your feet wide apart (wider than your shoulders) and your toes are pointing outward ...