Beruflich Dokumente
Kultur Dokumente
GLOSSARY
Abs
Bikes
Extend
both
feet,
leaving
about
6
inches
between
the
floor
and
your
heels
Keep
one
foot
extended
while
bringing
the
other
knee
into
your
chest
Slowly
alternate
feet,
keeping
the
extended
foot
low
(think
SLOW
and
LOW!)
Ball
Jackknife
Place
your
hands
on
the
floor
and
your
ankles
on
top
of
the
exercise
ball,
legs
extended,
and
extend
your
arms
to
lift
you
from
the
floor
Keeping
your
weight
on
your
extended
arms,
roll
the
ball
in
by
bending
your
knees
and
hips
and
extend
your
legs
back
after
a
short
pause.
Breathe
out
while
rolling
the
ball
in
and
breathe
in
while
returning
to
starting
position
Ball
Transfer
Crunch
Lie
on
your
back,
with
your
legs
and
arms
spread
out
(snow
angel
position),
holding
an
exercise
ball
in
your
hands.
Bring
both
your
legs
and
arms
above
your
stomach,
transferring
the
ball
from
your
hands
to
your
feet,
bending
at
the
knees
as
little
as
possible.
Bring
the
ball
to
the
floor
with
your
feet,
and
your
hands
to
the
floor
above
you.
Transfer
the
ball
in
the
same
manner
as
before,
bringing
your
feet
and
hands
above
your
stomach.
Return
to
the
start
position
with
hands
above
you,
and
feet
completely
extended
beneath
you.
*You
should
not
rest
your
hands
or
feet
on
the
ground,
and
only
briefly
touch
the
ground
on
either
side
of
this
exercise
with
your
hands
and
feet.
When
the
ball
is
in
your
hands
or
feet,
you
should
touch
the
ball
to
the
ground
momentarily
Chest-to-floor
Pushup
Start
in
pushup
position,
lower
yourself
all
the
way
down
until
you
are
fully
on
the
floor
Stretch
your
arms
out
in
front
of
you
Pull
them
back,
placing
them
back
on
the
floor
near
your
chest
Push
yourself
up,
keeping
your
back
flat
and
glutes
tight
Crab
Walk
Grab
a
medicine
ball
and
hold
it
directly
in
front
of
your
chest
with
your
feet
one-foot
apart
and
squat
down
(narrow
squat)
As
you
come
up
from
the
squat,
stay
low
and
step
your
RIGHT
foot
out
into
wide
squat
position
and
squat
down
Staying
low,
bring
your
LEFT
foot
in
to
meet
your
right
for
another
narrow
squat.
As
you
come
up
from
the
squat,
stay
low
and
step
your
LEFT
foot
out
into
wide
squat
position
and
squat
down
Staying
low,
bring
your
RIGHT
foot
in
to
meet
your
left
for
another
narrow
squat.
Find
a
rhythm
and
repeat
back
and
forth
Flutter
Kicks
Lie
face
up
on
the
floor
with
your
legs
extended,
toes
pointed
and
hands
tucked
underneath
your
glutes
to
support
your
lower
back
Lift
both
legs
off
the
floor
a
few
inches
and
alternately
flutter
kick
up
and
down
Glute
Bridge
Dips
Lie
on
your
back
with
your
knees
bent
and
feet
flat
on
the
floor
Squeeze
glutes
and
lift
your
hips
toward
ceiling
(keep
your
back
straight
and
in
alignment
with
your
hipsno
arching!)
Extended
one
leg
and
dip
hips
up
and
down
slowly,
squeezing
opposite
glute,
In-and-out
Squat
Hops
Alternate
between
narrow
squat
(feet
close
together)
and
wide
squats
(feet
farther
apart)
Hop
upward
from
one
position
to
the
next,
landing
in
squat
position
Stay
low
while
you
hop
and
switch
positionsdo
not
stand
fully
upright
Lower
foot
without
lowering
hips
and
repeat
with
other
side
Jump
Lunges
Begin
in
normal
lunge
position
Explode
up
into
a
jump
Replace
your
feet
in
the
air,
moving
back
leg
in
front,
and
front
leg
in
back
Go
straight
into
a
lunge
Explode
up
again,
swap
legs
and
repeat
Keep
chest
and
torso
upright
and
engaged
throughout
entire
movement
Jump
Ups
Find
a
flat
surface
2-3
feet
off
the
ground,
jump
up,
jump
down
(stairs
work
if
not
in
a
gym)
Leg
Hover
Lie
on
your
back
with
your
feet
6
inches
off
the
ground
Pick
your
shoulder
blades
of
the
ground,
reach
for
your
toes,
and
hold
Mountain
Climbers
Start
in
high
plank
position
(keep
shoulders
over
hands)
Drive
knees
into
chest
one
by
one
Increase
speed
so
that
feet
move
at
a
jogging
pace
Plank
Walk
Begin
in
plank
position
with
your
hands
underneath
your
shoulders,
body
in
one
straight
line
Simultaneously
cross
your
right
hand
over
your
left
as
you
step
your
left
foot
to
the
left.
Simultaneously
step
your
left
hand
and
right
foot
to
the
left,
so
you're
back
in
plank
position
(your
hands
move
together
as
your
feet
step
apart)
*Repeat
this
for
five
steps
to
the
left
and
five
steps
to
the
right
to
complete
a
rep.
Be
sure
to
keep
the
hips
low
as
you
move,
drawing
the
navel
toward
the
spine
Plank
Up
Downs
Start
in
high
plank
position
Keeping
back
flat
and
glutes
tight,
lower
yourself
down
onto
right
forearm
followed
by
your
left
until
you
are
in
regular
plank
position
Raise
yourself
on
your
right
arm
and
follow
with
left,
until
you
are
back
in
high
plank
position
*If
doing
these
for
time,
split
the
time
by
leading
with
your
right
arm
for
the
first
half,
and
then
leading
with
your
left
arm
for
the
second
half.
Push-Up
and
Rotate
Begin
in
a
plank
position
with
your
feet
in
line
with
your
hips
Lower
your
body
toward
the
floor,
and
then
push
through
your
arms,
returning
to
plank
Twist
to
the
left,
reaching
your
left
arm
to
the
ceiling
without
letting
your
pelvis
rise
or
lower
Return
to
plank
position,
bringing
your
hand
back
to
the
floor
Russian
Twist
Sit
on
the
floor,
knees
bent,
feet
locked
together
by
the
ankles
6
inches
off
the
floor
Lean
back
so
that
your
torso
is
at
a
45-degree
angle
to
the
floor
Balancing
on
your
tailbone,
take
your
weight
and
twist
to
the
right
as
far
as
you
can
Reverse
and
twist
all
the
way
back
to
the
left
as
far
as
you
can
Wall
sit:
bicep
curl
to
shoulder
press
Sit
against
a
wall
in
wall
sit
position
(knees
bent
90%)
Do
a
bicep
curl,
rotate
wrists
palm
facing
out,
and
do
an
overhead
press
Lower
weights
down,
rotate
wrists
again
to
face
inward,
and
unfold
the
curl
Weighted
squat
curl
and
press
Stand
with
your
feet
directly
under
your
hips
holding
a
dumbbell
in
each
hand
Sit
back
into
your
squat,
keeping
the
weight
in
your
heels,
bringing
your
thighs
parallel
to
the
floor
without
letting
your
knees
go
beyond
your
toes
Push
through
your
heels
to
return
to
standing
while
bringing
the
weights
to
your
shoulders,
performing
a
bicep
curl.
Stabilize
your
torso
and
keep
your
arms
moving
upward
performing
an
overhead
press
with
the
palms
facing
out
Lower
your
arms,
unfold
the
curl,
arms
back
to
your
side
to
complete
one
rep.
Triceps
Dips
Sit
on
a
bench/chair/stair
with
your
legs
out
in
front
of
you
and
feet
placed
about
hip
width
apart
on
the
floor
Position
your
hands
shoulder
width
apart
on
the
floor
or
on
a
secured
bench
or
stable
chair
Straighten
your
arms
but
keep
a
little
bend
in
your
elbows
in
order
to
always
keep
tension
on
your
triceps
and
off
your
elbow
joints
Slowly
bend
at
your
elbows,
and
lower
your
upper
body
toward
the
floor
until
your
arms
are
at
about
a
90-degree
angle
(keep
your
back
close
to
the
bench)
Once
you
reach
the
bottom
of
the
movement,
slowly
press
off
with
your
hands,
and
push
yourself
straight
back
up
to
the
starting
position
V-Tucks
Lie
on
your
back
with
legs
and
arms
extended
Thrust
upward,
drawing
knees
to
your
elbows
directly
over
hips
Hold,
feet
off
the
ground
then
slowly
lower
torso
and
extend
legs
(but
keep
head
and
feet
slightly
off
the
ground)
V-Ups
Lie
on
your
back,
with
your
legs
and
arms
extended
Keeping
your
knees
and
elbows
locked,
simultaneously
raise
your
upper
body
while
trying
to
touch
your
fingers
to
toes