Fitness Forum

Today I tried an inverted row using an old body bar that I had at home and place it on the ends of two metal deck chairs ,minus the cushions. It worked rather well. Try a few if you have a strong bar. To get more ‘back workout’ move the chairs further apart and widen your grip. Try to pull yourself up to near touching the bar and engage the core. Place hands shoulder width apart with an overhand grip ( palms down). Make sure you dig your heels in to the ground or floor. Muscles worked ; chest, back, arms .

The idea here is 'bodyweight-only ' exercises. A modified jack. Start by tapping toes wide while you bring your arms up above your head then back down to your sides. From a modified jack you could go directly into a low squat, tapping side to side. I also like some isometric exercises for muscle strength, such as the bear squat hold. Here you start on all fours, hands, and knees, then lift only the knees one inch from the floor and hold. Another is the reverse plank or elbow hold. For this exercise, you will be on the mat, seated or floor with legs extended and leaning back on the elbows. Once you have this, lift the hips right off the ground and hold. Only heels and elbows are touching the floor.

Fitness exercise : One arm row when balancing : ... Standing on the floor, begin to slowly raise the back leg as high as comfortable while beginning to lean forward, maintain balance. Hold a weight in the opposite hand, such as a 3 - 5- or 10- pound weight or more. If you feel unsteady, you can leave the back toe on the floor or have a chair nearby. Once you are balanced begin rowing slowly with the weighted arm. Pull bent elbow straight back, close to your body and then bring the arm back straight down in front. Repeat 8-10 times while balancing. Easier: leave back toe on the floor the entire time and do not lean forward as much. More difficult: Stand on a yoga block.

Hi everyone, I recently learned about the reactive squat. As a lover of the squat, I am always trying to bring variety to it, especially when teaching squats in my fitness classes. The Reactive Squat can have a little power or a lot of power. Start in a squat position, no weights needed for this one. Go into a quarter squat (knees slightly bent) or deep squat. Have your arms out in front slightly bent, chest level. Hop or step out wide with one foot to the side as if you were startled. In other words, make a quick sudden movement to one side. Your opposite foot remains in place. Try it on the other leg. Keep the arms in front of the chest. You can also try it on a bench step.