EXERCISES: ALPHA LISTING
Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.
Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!
Assisted Mountain Climber - Increased Intensity
Body Weight Squat with Calf Raise
Close Grip Incline Pushup with 1-Second Pause
Good Morning with 1-Second Pause
Hammer Curl with Isometric Hold
Right Side Plank with Hip Lift
Seated Back Extension with Isometric Hold
Single Leg Straight Leg Dead Lift
Standing Hip Extension - Beginner
Standing Hip Extension with Knee Raise
Standing Side Bend with Weight