Good Old Fashioned Exercise

Looking for simple ways to keep the excess weight off?

1-burpee
1. Burpees
Stand with your feet shoulder-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward into a pushup position, perform a pushup, and then quickly reverse the movement and perform a jump when you stand. That’s 1 rep.

2-mtn-climbers
2. Mountain Climber
Assume a pushup position with your hands below your shoulders and your body forming a straight line from your head to your heels. This is the starting position. Lifting your right foot off of the floor, drive your right knee towards your chest. Tap the floor with your right foot and then return to the starting position. Alternate legs with each repetition.

3-archer-row
3. Archer Row
Grab one dumbbell. Get into a pushup position with your hands under your shoulders and your body forming a straight line from your head to your heels. Separate your feet so they’re slightly wider than hip-width and turn them so they both point to your left. With your right palm on the floor, hold the dumbbell in your left hand and perform a row. Be careful not to let your torso rotate with the weight of the dumbbell.

4-turkish-getup
4. Half Turkish Get Up
Lie faceup with your right leg bent and your left leg flat on the floor. Holding a dumbbell or kettlebell, raise your right arm straight overhead. Roll onto your left side and prop yourself up onto your elbow or hand, keeping your right arm overhead and your eyes on the weight. Pause, and then reverse the movement to return to the starting position. Perform all prescribed reps on one side before switching.

5-hot-potato-squat_0
5. Dumbell ‘Hot-Potato’ Squat
Grab a medium- to light-weight dumbbell and hold it in the racked position with your elbow bent and the end resting near your shoulder. Squat down so your quads are parallel to the floor, and then quickly pop up to standing, tossing the dumbbell from one hand to the other in front of your face.

6-mogul-jump
6. Mogul Jump
Get into a table-top position with your hands directly below your shoulders and your knees directly below your hips. Dig your toes into the floor and elevate your knees so they hover just above the ground. Keeping your feet together jump them to the left, pause, and then jump them to the right. Repeat for reps or time.

7. Kettlebell Swing
Bend at your hips and hold a kettlebell with both hands at arms length down in front of you. Rock back slightly and “hike” the kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.

8-med-ball-slam
8. Medicine-ball Slam
Hold the ball above your head with your feet shoulder-width apart. Slam the ball on the floor as hard as you can. Catch the rebound and repeat.

9-dumbbell-overhead-reverse-lunge
9. Overhead Walking Lunge
Grab a pair of medium-to-light-weight dumbbells. Press the dumbbells overhead so your palms face each other. Be careful not to scrunch your shoulders up by your ears. Step forward into a lunge position, pause, and then bring your back leg forward to step your feet together. Alternate legs as you walk forward.

10. Household Favourite?
Mix it up and throw in simple exercises to like sit ups and planking. Just because they’re old/classic doesn’t mean they are less effective!

Posted on: MensHealthMag

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