101 ideas for exercises

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Ideas for Exercises

Exercises for Men Build muscle, burn fat, and transform your body.
32. Side Crunch
Set up in the same position as the regular crunch. As you lift your upper body up from the floor, keep your hands behind your head and reach one of your elbows towards the opposite knee.

74. Feet Elevated Pike Push Up
Place your hands on the floor just wider than shoulder width, and your feet on a sturdy chair or bench. Walk you hands back a bit and lift you hips as high as you can. Lower your body towards the ground by bending your elbows. Push back up to return to the starting position.

93. Tuck Jump
Standing with your knees slightly bent, jump up as high as possible and bring your knees in toward your chest while extending the arms straight out. Land with the knees slightly bent and quickly repeat the movement!

78. Crab Walk
Facing up, use your hands and feet to lift your buttocks off the ground. Keeping your hips high, walk yourself backwards using same side patterns of leg and arm movement. After going backwards, reverse the movement to go forwards and return to the start.

2. Squat Calf Raise
This one takes a little getting used to, but is great for isolating the soleus. Hang on to the back of a chair for stability and sink down in to a squat position. Shift your weight on to your toes and steadily push up and down. Maintain your hip and knee angles to prevent it from turning in to a squat.

60. 6YTWL
The YTWL is great for strengthening many of the smaller muscles in the shoulder joint. From a standing position, bend at the hips and keep your back straight. From there, make 10 Y, T, W, L motions with the arms watch the video to understand what I mean.

34. Bicycle
Lie down on the ground with your knees bent and hands behind your head. Lift your legs off the ground and make a pedalling motion like youre riding a bicycle!. With your hands behind your head, bring your opposing elbow to meet each leg as it comes toward you.

63. Push Up
The classic push up. Position your hands shoulder width apart and brace your core to make your body into a straight line. Bend at the elbows until your chest touches the floor, and then quickly push back up to return to the starting position. Keep your elbows close to your body throughout.

91. Jump Squat
Start by doing a regular squat, but jump up explosively from the bottom position. When you land, lower your body back into the squat position to complete one rep.

22. Single Leg Glute Bridge
Lie on the floor with your hands at your side. Bend one leg and keep one straight. Perform the bridging movement by pushing through the heel on the floor and squeezing your glutes.

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