Instructions Information Related exercises Sit upright on a chair and put a back pack on your feet to use as weights (Keep your knees flexed in a 90 degree angle). 2. Extend your legs until your shins are aligned with your thighs. 3. Hold the contraction for a moment and slowly flex your knees […]
Instructions Information Related exercises Grab a heavy backpack with one hand and lean to the side while holding yourself with your other hand. 2. Raise your shoulder towards your ear. Hold the contraction in your trap for a moment and slowly lower your shoulder back to the starting position. 3. Once finished, repeat the
Instructions Information Related exercises Stand upright with your feet shoulder-width apart and grab a broomstick with an overhand grip and your hands shoulder-width apart. 2. Slightly lean forward while keeping your chest up and your shoulders back. 3. Raise your shoulders towards your ears. Hold the contraction in your traps for a moment and
Instructions Information Related exercises Lie face down on the ground and grab a pair of very light dumbbells with your palms facing the ground. Note: Dumbbells are optional. 2. Lift the dumbbells off the ground and keep them next to your hips. This is the starting position. 3. Slowly raise your arms over your
Instructions Information Related exercises Stand upright with your feet shoulder-width apart and grab a broomstick loaded with a back pack with a narrow overhand grip. 2. Keep your chest up and your shoulders back. 3. Raise the bar vertically as you flex your elbows up towards the ceiling (Make sure to keep the barbell
Instructions Information Related exercises Put your feet on the wall and stand on your hands. This is the starting position. 2. Flex your elbows and go down with control. Pause for a moment and extend your arms back to the starting position. Note: This is one of the most difficult bodyweight exercises. If you
Instructions Information Related exercises Place your feet on an elevated surface. Elevate your pelvis and step back with your hands until your arms are directly over your head. 2. Keep your hands just a little over shoulder width apart. This is the starting position. 3. Flex your elbows and slowly go down until your
Instructions Information Related exercises Get in a pushup position and do half a rep on your fists. 2. Once your chest has touched the ground, take your fists of the ground. 3. Hold this position as long as you can. P.S: You can also do this exercise repetitively; just raise your fists for
Instructions Information Related exercises Stand in front of a doorframe and place the back of your hands on it. 2. Pull yourself by flexing your rear delts and externally rotating your shoulders. 3. Pause for a moment and slowly return to the starting position. Doable at: View “at gym” alternative Muscle group/groups: Working muscle/muscles:
Instructions Information Related exercises Grab a backpack from the straps and lean forward as much as you can without putting too much pressure on your lower back. 2. Raise the backpack by flexing your rear delts and externally rotating your shoulders. 3. Pause for a moment and slowly return to the starting position. Doable
