This Week’s W.O.W Exercises:
Choose a medium weight for this exercise.
Grab set of dumbbells and stand upright with feet hip width apart. Arms straight and by your side.
With knees slightly bent, slowly lower dumbbells to ankles or as far down the legs as possible. Keep back straight at all times and head neutral with spine. Maintain eye contact to the front throughout exercise. Pull shoulders back when completing each rep.
Choose a medium to heavy weight for this exercise.
Grab a single dumbbell. Cradle the head of the dumbbell close to your chest with both hands. Stand with feet rotated outwards and slightly wider than hips.
Perform a standard squat by flexing hips and knees. Weight should be in both heels and knees pushed outwards on descent. Ensure that you maintain an upright posture throughout exercise.
Grab bosu and place upright (Dome Side Up). Use mat for comfort.
Place hands on top of ball and come up to push up position (knees or toes optional). Perform a push up. On completion jump/step forward with both feet towards hands and repeat by jumping/stepping back to original position. For more of a challenge, exercise can also be performed by placing feet on ball.
Choose a light weight and find yourself a box to sit on. Raise both dumbbells to shoulder height and rotate wrists so that palms are facing forward.
Slowly lift both weights until arms are almost straight and dumbbells are touching. Return to start position and repeat. Ensure spine is straight and engage core throughout exercise.
Place mat on floor and perform a standard plank (on elbows).
One by one draw knees towards same elbow. Return to plank position between each rep. Exercise can be performed by stepping or running. Maintain a straight spine and position elbows directly under shoulders at all times.
Take a seat on the mat, soles of feet touching and knees collapsed to the side- creating ‘butterfly wings’. Lie on back with arms overhead on floor.
Engage core and sit up reaching fingers towards or past toes. Ensure movement is controlled on descent. Place rolled up towel underneath lower back if you experience discomfort.
Lie face up on mat, both arms and legs fully extended.
Lift one leg whilst simultaneously lifting the opposite arm. Aim to touch the foot on full extension. This exercise can be performed by completing desired reps on one side or alternating. A crunch or sit up for more of a challenge.
Previous W.O.W Exercises:
UcFit- Ab Roll Beginner UcFit – Side Plank Hip Drop UcFit – Box Tricep Dips
UcFit – Ab Roll Intermediate UcFit – Russian Twist (Beginner) UcFit – Box Step Ups
UcFit -BB Skull Crusher UcFit -Russian Twist (Intermediate) UcFit – Box Sits
UcFit -Bridge Hold UcFit – Renegades UcFit – Box Pistol Squats
UcFit – Med Ball Slams UcFit – Plank UcFit – Box Jumps
UcFit – Push Up Knees UcFit – Medball Wood Chops UcFit – Box Fast Feet
UcFit – Push Up Toes UcFit – Medball Squat Toss UcFit – Bicycle Crunch
UcFit – Medball Push Up Knees UcFit – DB Farmers Walk UcFit – BB Squat
UcFit – Medball Push Up Toes UcFit – DB Windmill (Beginner) UcFit – BB O/L Deadlift
UcFit – Swiss Ball Hamstring Curls UcFit – DB WIndmill (Intermediate) UcFit – BB Lunge
UcFit – Single Leg Hamstring Curl UcFit – DB Side Raise UcFit – BB Hip Raise
UcFit – Mountain Climbers UcFit – DB Front Raise UcFit – BB Front Squat
UcFit- Squat UcFit – DB Bicep Curl UcFit – ALT Lunge Twist
UcFit – Squat Medball Toss UcFit – Crucifix Hold
UcFit – Squat Jumps UcFit -Burpee (Beginner)
UcFit – Single Leg Step Ups UcFit -Burpee (intermediate)
UcFit – Side Plank UcFit -Burpee (Advanced)
UcFit – Side Plank Leg Raise UcFit – Bulgarian Lunges|
UcFit – BB Stiff Leg Deadlift