Delta fitness

Full body without equipment

By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=6385
1. Squat 7
Stand with a hip width space between the legs. Bend
down until approx. 90 degrees in the knee and stretch the
rump out as you would take a seat on a chair, and at the
same time move the arms forward. Stand up straight to
standing position while moving the arms back towards
the body again.
Reps: 8-12 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=789
2. Push ups on knees 2
Stand on all fours with your knees slightly backward and
your hands shoulder-width apart. Find the neutral position
of your back and pelvis. "Flatten" your abdomen, lower
your body to the floor and push back up.
Reps: 8-12 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=3118
3. Side-lying single leg lift 2
Lie on your side with straight legs, supporting your head
with one hand. Raise your top leg. Ensure that your toes
point straight forward and that only your hip is moving.
You should therefore avoid tilting your pelvis toward you
or rotating your hip. Repeat the exercise with your other
leg.
Reps: 8-12 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=7506
4. Sitting arm stretch and bend 1
Sit on a mat. Bend at the knees and place your hands
behind your bottom, with your fingers pointing forward.
Bend and stretch your elbows.
Reps: 8-12 , Sets: 3

ExorLive.com 8/9/2019 @ 2:39 PM Page 1 of 2 Show video

Delta fitness
Full body without equipment
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=16
5. Abdominal crunches 1
Lie on your back with your knees bent and your feet on
the floor. Raise your head and upper body, so that only
your lower back has contact with the mat. Lower back
down. Ensure a steady movement.
Reps: 8-12 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=817
6. Side-lying pelvis lift 2
Lie on your side with bent knees, supporting yourself on
one elbow and your other hand. Find the neutral position
of your back and pelvis. "Flatten" your abdomen and
raise your pelvis until your body is straight. Hold for 10-15
seconds and rest equally. Repeat for the other side.
Reps: 8-12 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=3115
7. Arm and leg lift, standing on all fours
Stand on all fours without "dropping" your shoulder
region. Raise your head, extending your body, and pull
your chin inward. Then pull your abdomen inward,
"flattening" it. Now straighten one leg backward while
raising your opposite arm. Slowly return to the start
position and repeat, reversing the exercise.
Reps: 8-12 , Sets: 3

ExorLive.com 8/9/2019 @ 2:39 PM Page 2 of 2 Show video