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ATHLETE INSIDE- EXERCISE DESCRIPTIONS

Designer Protein | Monday, June 12th, 2017

Everything you need to know to maximize each exercise. Movement breakdowns, tips on proper form and insight into what your body should be feeling so you know you’re on the right track. 


WEEK 1 EXERCISES:

Body Weight Squat:
Start: Feet wide outside shoulder width apart
Action: Squat down until thighs are parallel with the ground, stand up keeping weight in the heels
Feel: Quads and glutes
Key: Chest up & butt down, pull knees apart as you go down, keep heels planted on the ground

Push Up:
Start: Hands just outside of shoulder width, arms fully extended, core tight and hips in line (high plank position)
Action: lower to a few inches above ground by bending elbows, push away from ground back to high plank
Feel: Chest and triceps
Key: tight core, push with arms, keep plank posture

Superman:
Start: Lay flat on stomach, arms and legs extended and off the ground
Action: Lift chest and pull hands back to shoulders while squeezing shoulder blades
Feel: Upper and lower back
Keys: Take your time, focus on squeezing shoulder blades

Crunch:
Start: Lying on back with feet on ground and knees bent at 90 degrees, hands interlaced behind head to support neck
Action: Bring chest and upper back off the ground towards legs
Feel: Abdominals
Keys: Support the weight of your head, lift with your core

Burpee:
Start: Stand with feet shoulder width apart feet firmly on ground.
Action: Place hands on the ground and jump feet back to push up position; Jump feet back in between hands and stand up tall
Feel: Cardio, abs, shoulders
Keys: Squeeze abs tight when you jump back; keep shoulders on top of wrists when you jump back to prevent injury

Tricep Push Up:
Start: Push-up position, hands underneath shoulders; feet together
Action: Lower your chest down to the ground, keeping elbows tight to body, return to start; hips should stay off the ground
Feel: Chest and triceps
Key: Push through palms, lock elbows completely; you can put one or both knees on the ground if needed

Bridge:
Start: Lie flat on your back with your hands by your side and knees bent; feet should be around should-width apart
Action: Slowly lift your hips off the floor while keeping your back straight; lower hips to return to start
Feel: Glutes, hamstrings
Key: Push through the heels, keep core tight for stabilization

Sit Up:
Start: Lay flat on back, arms extended toward ceiling
Action: Sit up to seated position, return to start
Feel: Abdominals
Keys: Keep legs glued to the ground, exhale as you come up

Lunge:
Start: Feet together, hands on head
Action: Step back with one leg and touch knee to the ground, keep chest up, keep front knee behind toe; alternate Legs
Feel: Quads, hamstrings, glute
Keys: Chest up; keep front knee behind toe

DB Shoulder Press:
Start: Seated on bench have DB’s in each hand at shoulder height
Action: Press DB’s up to full arm extension overhead
Feel: Shoulders
Keys: Palms facing forward, elbows wide, DONT TOUCH DB’S TOGETHER

Dumbbell Bent Over Row:
Start: Bend knees slightly, keep your back flat, keep chest over feet, not in front
Action: Pull dumbbells up and squeeze shoulder blades together behind you
Feel: Back and biceps
Keys: sit back on heels, keep chest down, DON’T SHRUG SHOULDERS

Line Hops:
Start: Stand next to a line or crack in the ground (you can put tape down as a guide)
Action: Stay on your toes and jump back and forth over the line, keeping your feet together
Feel: Cardio and calves
Keys: Keep abs tight the whole time and stay light on your toes

Toe Touch:
Start: Lying on back with legs in the air arms reaching up towards feet
Action: Bring chest and upper back off the ground towards legs, try to touch toes with hands
Feel: Abdominals
Keys: Lift with your core, bend legs slightly


WEEK 2 EXERCISES:

Bounce Squat:
Start: Feet together on your toes, arms at your side
Action: Jump to feed shoulder width apart and touch the ground with one hand, heels down as you squat! Keep your chest up throughout movement
Feel: Quads and glutes
Key: Upright posture; when you’re up heels are up, when you’re down (bottom of squat) heels are down

Hand Release Push Up:
Start: Hands just outside of shoulder width, arms fully extended, core tight and hips in line (high plank position)
Action: lower all the way to the ground by bending elbows until hands are lifted off the floor, push away from ground back to high plank
Feel: Chest and triceps
Key: tight core, push with arms, keep plank posture

Y’s:
Start: Lay flat on stomach with arms forming a Y overhead
Action: Keep your thumbs up and lift your hands as high as you can off the ground
Feel: Shoulders, back
Key: Keep feet on the ground but try and lift your upper body as high as possible

Sit Up:
Start: Lay flat on back, arms extended toward ceiling
Action: Sit up to seated position, return to start
Feel: Abdominals
Keys: Keep legs glued to the ground, exhale as you come up

Ice Skater:
Start: Standing single leg start
Action: Swing arms to the lifted leg side, leaping onto opposite leg; repeat to opposite side and continue
Feel: Glutes
Key: Start narrow and controlled, sink deeper into the landing to activate glutes even more

Tricep Push Up:
Start: Push-up position, hands underneath shoulders; feet together
Action: Lower your chest down to the ground, keeping elbows tight to body, return to start; hips should stay off the ground
Feel: Chest and triceps
Key: Push through palms, Lock Elbows completely; you can put one or both knees on the ground if needed

1-Arm Row:
Start: Place one sides knee and hand on bench knee under hip, hand under shoulder; opposite leg should be on the ground but back; keep your back flat, abs tight
Action: DB back and squeeze shoulder blades together behind you
Feel: Back and biceps
Keys: Exhale as you pull; pull Bottom part of dumbbell to your hip

Cross Body Crunch:
Start: Lay on your back with knees bent feet flat on ground, placing 1 ankle on opposite knee; whatever foot is down, place that hand behind head
Action: Crunch elbow to knee and exhale
Feel: Abs
Keys: Focus on getting shoulder blade off the ground, keep your chin off your chest

Thruster:
Start: Start in standing position with dumbbells at shoulders
Action: Perform DB Front squat by squatting and keeping dumbbells at shoulders; explode up quick and press both dumbbells overhead
Feel: Quads, glutes, hamstrings, cardio, shoulders, abs
Keys: Stay balanced, focus on keeping core engaged throughout movement, exhale as you press overhead, sit back on heels

Frog Jump:
Start: Start in basic squat position with fingers on ground
Action: Jump side to side, land in squat position and touch ground
Feel: Quads, glutes, hamstrings, cardio
Keys: Stay balanced, focus on each landing

T’s/I’s:
Start: Lay flat on stomach with arms straight out to the side forming a “T”
Action: Keep your thumbs up and lift your hands as high as you can off the ground
Feel: Shoulders, back
Key: Keep feet on the ground but try and lift your upper body as high as possible; T’s an I’s are the same except I’s will have the hands straight out in front

Plank Jack:
Start: Elbows under shoulders, arms fully extended, core tight and hips in line (high plank position)
Action: Jump legs in and out while bracing core tight
Feel: Abs, cardio
Key: Tight core, keep plank posture


WEEK 3 EXERCISES:

Prison Squat:
Start: Have your feet wide just outside shoulder width apart, hands interlaced behind head
Action: Squat down until thighs are parallel with the ground, stand up keeping weight in the heels
Feel: Quads and glutes
Key: Chest up, butt down; pull knees apart as you go down, keep heels planted on the ground

Push Up:
Start: Hands just outside of shoulder width, arms fully extended, core tight and hips in line (high plank position)
Action: Lower to a few inches above ground by bending elbows, push away from ground back to high plank
Feel: Chest and triceps
Key: tight core, push with arms, keep plank posture

Crunch:
Start: Lying on back with feet on ground and knees bent at 90 degrees, hands interlaced behind head to support neck
Action: Bring chest and upper back off the ground towards legs
Feel: Abdominals
Keys: Support the weight of your head, lift with your core

Sit Up:
Start: Lay flat on back, arms extended toward ceiling
Action: Sit up to seated position, return to start
Feel: Abdominals
Keys: Keep legs glued to the ground, exhale as you come up

Lunge:
Start: Feet together, hands on head
Action: Step forward with one leg and touch knee to the ground, keep chest up, keep front knee behind toe; alternate legs. (For Step Back Lunge, step backwards instead of forward)
Feel: Quads, hamstrings, glute
Keys: Chest Up, keep front knee behind toe

Tricep Push Up:
Start: Push-up position, hands underneath shoulders; feet together
Action: Lower your chest down to the ground, keeping elbows tight to body, return to start; hips should stay off the ground
Feel: Chest and triceps
Key: Push through palms, Lock Elbows completely; you can put one or both knees on the ground if needed

Superman:
Start: Lay flat on stomach, arms and legs extended and off the ground
Action: Lift chest and pull hands back to shoulders while squeezing shoulder blades
Feel: Upper and lower back
Keys: Take your time, focus on squeezing shoulder blades

Leg Lift:
Start: Lay flat on back with legs outstretched, make diamond with hands beneath your tailbone; head and shoulders off the ground to ensure back stays flat
Action: Lift legs up to perpendicular to ground in the air (feet above hips)
Feel: Abdominals
Keys: Exhale as you lift legs, control on the way down keeping back pressed into the ground

Body Weight Squat:
Start: Feet wide outside shoulder width apart
Action: Squat down until thighs are parallel with the ground, stand up keeping weight in the heels
Feel: Quads and glutes
Key: Chest up, butt down; pull knees apart as you go down, keep heels planted on the ground

Burpee:
Start: Stand with feet shoulder width apart feet firmly on ground
Action: Place hands on the ground and jump feet back to push up position; jump feet back in between hands, then stand up tall
Feel: Cardio, abs, shoulders
Keys: Squeeze abs tight when you jump back; keep shoulders on top of wrists when you jump back to prevent injury


WEEK 4 EXERCISES:

DB Front Squat:
Start: Feet wide outside shoulder width apart, hold DB at shoulder height, keep elbows under wrists throughout movement
Action: Squat down until thighs are parallel with the ground, stand up keeping weight in the heels
Feel: Quads and glutes
Key: Chest up, butt down; pull knees apart as you go down, keep heels planted on the ground

Hand Release Push Up:
Start: Hands just outside of shoulder width, arms fully extended, core tight and hips in line (high plank position)
Action: lower all the way to the ground by bending elbows until hands are lifted off the floor, push away from ground back to high plank
Feel: Chest and triceps
Key: tight core, push with arms, keep plank posture

Dumbbell Bent Over Row:
Start: Bend knees slightly; keep your back flat, keep chest over feet, not in front
Action: Pull dumbbells up and squeeze shoulder blades together behind you
Feel: Back and biceps
Keys: Sit back on heels, keep chest down, DON’T SHRUG SHOULDERS

Crunch:
Start: Lying on back with feet on ground and knees bent at 90 degrees, hands interlaced behind head to support neck
Action: Bring chest and upper back off the ground towards legs
Feel: Abdominals
Keys: Support the weight of your head, lift with your core

Side Lunge:
Start: Stand with feet together, hands out in front
Action: Step as wide as possible while keeping chest up and butt down; keep your knee behind your toe; Return to starting position, but try your best to keep moving foot off the ground
Feel: Quad, Hamstrings, Glutes
Keys: Brace Core, Focus on the knee

Overhead DB Tricep Extension:
Start: Stand with both hands holding DB behind head, elbows pointing up
Action: Extend arms completely to raise DB overhead, keeping elbows stationary return to starting position
Feel: Triceps
Keys: Keep elbows tight to your ears, posture tall, stagger feet for balance

DB Step Up:
Start: DB in each hand facing the step
Action: Step up to the box with one leg, fully extending leg on top of the box
Feel: Quads and glutes
Keys: Lift with the legs, keep arms straight, slight lean forward, take your time and stay balanced

Sit Up:
Start: Lay flat on back, arms extended toward ceiling
Action: Sit up to seated position, return to start
Feel: Abdominals
Keys: Keep legs glued to the ground, exhale as you come up

Walking lunge:
Start: Stand tall with hands on head
Action: Alternating right and left legs, step forward and drop the trailing knee, lowering it an inch above the ground but not touching
Feel: Quads and glutes
Keys: Widen the step to improve balance, push with the front leg and off the back leg to return to standing; keep core engaged at all times

Tricep Dip:
Start: Position your hands shoulder-width apart on a bench or chair, in a straight position; butt should be off the bench, with legs extended out in front
Action: Bend your elbows to lower your body towards the floor, until you reach a 90-degree angle with your arms; straighten arms and push up to return to start
Feel: Triceps
Keys: Keep your back close to the bench, shoulders down as you lower; don’t lock arms when they are straight

Mountain Climber:
Start: Push Up Position, shoulders on top of hands
Action: Run your feet, keeping one foot off the ground at all times
Feel: Cardio, abs
Keys: Keep hips shoulder height throughout movement; DON’T LET YOUR HIPS SAG

DB Curl:
Start: Hold dumbbells in each hand at hip height
Action: Curl dumbbells to chest height, returning to starting position
Feel: Biceps
Keys: Keep elbows tight to body, underneath shoulder, don’t let elbow drift forward; keep palms up

Leg Lifts:
Start: Lay flat on back with legs outstretched, make diamond with hands, put tailbone in diamond; head and shoulders off the ground to ensure back stays flat
Action: Lift legs up to perpendicular to ground in the air (feet above hips)
Feel: Abdominals
Keys: Exhale as you lift legs, control on the way down keeping back pressed into the ground

 

 

 

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