DX•ƒ Training Downloads & Exercises

Sitting Ab Bend Down

Place hands on knees, contract abdominal muscles to pull torso gradually toward knees. Resist with arms. Reverse direction of movement while maintaining constant pressure.

Each rep should take 2-5 seconds.

Perform 10-20 reps.

Incline Push-Up

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 or stools, 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.

Standing Ab Bend Down

Place hands on knees in relaxed posture. Increase pressure on knees by contracting ab muscles, slowly bringing the torso toward knees. Maintain pressure on knees while reversing torso movement to return to starting position.

Each rep should take 2-5 seconds.

Perform 10-20 reps.