DX•ƒ Training Downloads & Exercises

Outside Knee Press

Place palms on outside of knees with knees wide apart. Press knees together while resisting with leg muscles. Reverse direction of movement, allowing knees to spread apart. Maintain pressure while opening and closing knees. Each rep should take 2-5 seconds. Perform 10 reps.

Incline Push Ups

Using a chair, desktop, or low table (e.g., coffee table) place hands on table or chair and perform push-ups at one or two second intervals. Taller tables or chair arms may be used for a lighter workout. For a more challenging workout, place feet on table, chair or bed and hands on floor to perform push-ups. Use tone to establish pace.

Dips

Using two sturdy chairs, place the backs facing each other, then perform “dips” between the two chairs. Feet may remain on the floor to support some body weight. Use tone to establish pace. Variation: Sitting in an arm chair, perform dips using the chair arms.

Chest Press

Standing, sitting, or lying down, place hands together in front of chest and press together. Expand muscle coverage by:

A. Starting with hands pressed together overhead then slowly lower them to abdomen level while maintaining pressure.

B. Begin exercise with hands close to chest then slowly extend to full arm length while maintaining pressure.

C. Start with hands together in front of left shoulder then move slowly to right shoulder.