Warrior Workout

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In one hour get a great leg and ab workout. Part of my Warrior Workout plan.

First set for each exercise do a light weight with 10 quick reps (still using good form) just to get the body warmed up.
Second set of 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep.
Third set of 8 reps, with an added 10-20 pounds and shoot for eight reps.
Forth set of 8 reps, with an added 10-20 pounds and go for eight again.

Exercises in RED do the reps written for that exercise.

It is a struggle to get eight on the third set for sure. When it comes to the fourth set it's pure will power that kicks in. I struggle to get eight on the third set, so when the fourth set comes around, it’s a real test of will, after having increased the weight, to try to equal the same number of reps.

If you set a goal of keeping the reps the same set after set while increasing weight, you bring a whole new level of intensity and mind over matter to the equation.

Warrior Lunge

Stand with your feet together, then move your left foot forward about 12 inches and your right foot back about the same distance. Raise your arms straight overhead.

Finish: Keeping your head and chest up, bend both knees to lower your body. Shift your weight forward until the front of your right thigh feels stretched and your right knee is an inch or two off the floor. Hold for 3 to 5 seconds, then return to the starting position.

Sumo Squat To Stand

Stand with your feet spread wide and angled out. With your knees flexed, bend at the waist and wrap your fingers under your big toes.

Finish: Holding your toes, straighten your legs as much as you can without losing the natural arch in your spine. (In other words, if your back rounds, you’ve gone too far.) Move at a slow pace.

Diagonal Crunch

Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.

Side Lunges   Stand holding a pair of dumbbells at your sides. Keeping your feet pointed forward and your abs braced tight, step out to one side and reach the floor with your arms on opposite sides of the lunging knee. Touch the dumbbells to the floor, then push back to the starting position.  (Lunge to the left and right to complete one repetition. High Knees In one move, jump as high as you can and bring your knees as close to your chest as possible. Do 10 repetitions at the end of your leg workout, or superset them with squats, performing the two exercises back-to-back with no rest between sets.

Glute Bridge

Lie with your knees bent, with a rolled towel between them. Pull your toes toward your shins. Squeeze your glutes and raise your body.

Finish: Lower your hips to the floor, but don’t touch it.

Toe Touch 

Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition.

Lateral Tube Walk

Slip exercise tubing around your ankles and move it above your knees. Stand with your knees slightly bent and place your hands on your hips. Sidestep to your right, then to your left.

Finish: Sidestep to your right, then to your left.

Big Circles

Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.

Woodchopper

Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.

Swiss-Ball L

Lie on a Swiss ball as shown, with your chest off the ball.

Next: Bend your elbows 90 degrees as you raise them to the level of your shoulders, so that your arms create a pair of L’s.

Finish: Rotate your forearms upward 90 degrees. Retrace the pattern to the start.

Swiss Ball Y

Assume the same starting position as for the Swiss-ball L.

Finish: Glide your shoulder blades back and down, and lift your arms up and to the sides at 45-degree angles till you form a Y. Return to the starting position.

Swiss-Ball T

Use the same starting position as for the Y. Pull your shoulder blades in toward your spine and extend your arms straight to the sides to create a T with your torso. Then reverse the move back to the starting position.

Squat to Press 

Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

Warrior Challenge

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Warrior Workout Plan

It's been a while since I posted a challenge. I see a lot of you have gotten so strong with my other challenges that it's time for a new one. This one kills!! I will post my score soon.

Each exercise unless posted otherwise is 1 minute long. Write down how many reps you can do in a minute.

Extra challenge try 3 sets!!


Mountain Climbers (H2H = Hand 2 Heel)

Assume a standard push up position on the floor, arms fully extended (up-position) and legs extended straight back, with the feet approximately 8-12 inches apart. Your hips and shoulders should be aligned, so that your back is parallel with the floor.

Brace your abdominals as you bring your right knee forward towards the right elbow, allowing the lower leg to move inwards slightly towards the bodies midline. At the same time lift the left hand off the ground and bring it back to meet the right foot instep or tap the right heel. Return the right foot and left hand back to the start position and repeat on the opposite side, bringing the right hand to meet the left foot.

Standing Side-Splits with a Ball

Photo by Susan Pittard

Stand with feet together about a foot behind a stability ball. Bend from the hips, placing hands on ball.
Keeping torso extended and abs and glutes tight, raise left leg behind you until it's parallel to the floor.
Keep your foot flexed and your inner thigh facing the floor. Rotate your torso to the left and extend left arm overhead. Turn head to gaze at left hand. Hold for 1 minute. Lower and return to starting position. Repeat on opposite leg.

Abdominal Crunch on an Exercise Ball - sit on the ball with your feet flat on the floor to stabilize you. The closer your feet are together the less stable you'll be and the more your body is forced to use your abs. Let the ball roll slowly until your body is parallel with the floor. Crunch raising your torso to a 45 degree angle. 

Stability Ball S2S Knee Tucks (S2S = Side 2 Side)

This exercise can be performed using just a stability ball and placing the hands on the ground with the arms fully extended.

Personally I like to, and feel it is best, to perform this exercise with the forearms resting across a bench or chair, similar to the position you would assume if performing a forearm plank or elbowstand exercise.

With your forearms supported on a bench or chair, extend your legs back and onto the top of a stability ball. Your entire body should be pretty much parallel with the floor at this point.

Brace your abdominals and slowly pull your knees forward towards your chest and slightly across the body to the right side. Hold this position for a split second before extending the legs back to the start position and repeating, this time pulling the knees forwards towards the left side of the body.

Repeat for 1 minute.

Ball Pass

Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor.

Lift your head, neck, and shoulders, and place the ball between your legs. Now lower your legs and reach your arms back. Come back up and grab the ball. Continue to pass the ball back and forth from your hands to your legs for 1 minute.

Long Arm Crunch - Lay in a crunch position with your arms stretched out above your head, hands clasped and arms hugging your ears. Contract your abs and lift your shoulder blades off the floor. Keep your arms straight and if your neck begins to hurt bring one hand down to support your neck.

Cross Body Mountain Climbers

This exercise requires you to go from 4 contact points to 3 contact points.

Assume a standard push up position on the floor, arms fully extended (up-position) and legs extended straight back, with the feet approximately 8-12 inches apart. Your hips and shoulders should be aligned, so that your back is parallel with the floor.

Brace your abdominals as you bring your right knee forwards and across the body towards the left elbow or armpit, keeping the foot close to the ground, but don't allow it to touch the floor. Extend the leg back to the start position and repeat on the opposite side, bringing the left knee forwards and across towards the right elbow or armpit. Return to the start position and repeat, alternating right and left.

Side Crunch on Ball - firmly place your hip on a fitness ball and lean into the ball
without your abs touching the ball. Support yourself by placing your feet against a wall. Putting your hands behind your ears and contract your oblique and releasing. Repeat and don't forget to switch to the other side.


Stability-Ball Hamstring Curl

Lie faceup with your calves on top of a stability ball, arms by your sides, and palms down. Squeeze your glutes and raise your hips until your body forms a straight line from shoulders to heels. Bend your knees to roll the ball toward you until your feet are flat on the ball. Straighten your legs to roll the ball back, then lower your body to the floor. That's one rep.

NEXT PART IS BELOW IS STRETCHING AFTER YOUR CHALLENGE

Fierce Twist

Come into Chair, or Fierce pose with your knees bent, feet together.
Inhale and lengthen your spine. Exhale and twist to the right, hooking the left elbow on or around the right knee. Press your palms together and roll the top shoulder onto your back. Keep your knees even, navel drawn in, especially on the exhales.
You’re connecting to the Sea of Energy here, two finger-widths below the navel. When this is stimulated, your digestive system is said to benefit, along with giving you a more awake, energized body.
Take 5-10 breaths on this side, then either forward fold in-between with bent knees and relax like a rag doll, or move directly to the opposite side.

Wall Splits

When you invert, as you’ll be doing here, it provides you with a full body cleanse, assisting your lypmhatic system to sweep out those pesky toxins. If you really firm your fingertips into the floor and hug arm muscles to the bones, you’ll activate the points all along the hands and arms that are thought to help release pain, joint compression and boost immunity.
Come into Down Dog facing away from the wall. With squared hips (watch that the top hip and leg don’t roll open), lift your right leg up the wall, foot flexed.
As you lift the leg higher, walk your hands back until you feel a stretch in the legs, and a fiery strength in the arms. Widen and drop your shoulders, and relax your head. If you want a deeper stretch, bend your elbows back towards the wall.
Breathe here for 5-10 breaths on each side; rest in Child’s Pose in-between.

Bound Bridge

This posture is not only great for opening the heart, it presses directly on two main acupressure points. You’ll get the Sea of Vitality in the lower back, two inches away from the spine, and importantly, the Bearing Support, on the shoulder blades, two inches off the spine. This point is said to help govern immunity, especially to colds and flu.
So you’ll remain here a bit longer, aim for one minute or more. If this is hard for you, place a high block or two under your hips.
Come onto your back. Bend both knees and place your feet under your knees, hip-distance and parallel. Plant your hands by your hips and curling your tailbone up to engage the navel, lift your hips high.
Work your shoulder blades underneath you so they’re flat on the floor, and if possible, reach for your outer ankles. Note: Do not bind the hands under your body as in regular Bridge; this can lift you onto your arm muscles, and off of your shoulder blades. We want to focus the pressure points there, and into the low back. Lift your chin and arch your neck just enough so you could slip a hand between the back neck curve and the floor.
Stay here, breathing into the shoulder blades for one minute or more, then come down and gently circle your knees into your chest.

Rock HARD ABS

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YUMMY! This workout screams touch my abdominals. 8 Exercises that will give you ROCK HARD ABS!
 

Warrior Workout Plan

First set for each exercise do a light weight with 10 quick reps (still using good form) just to get the body warmed up.
Second set of 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep.
Third set of 8 reps, with an added 10-20 pounds and shoot for eight reps.
Forth set of 8 reps, with an added 10-20 pounds and go for eight again.

It is a struggle to get eight on the third set for sure. When it comes to the fourth set it's pure will power that kicks in. I struggle to get eight on the third set, so when the fourth set comes around, it’s a real test of will, after having increased the weight, to try to equal the same number of reps. 

If you set a goal of keeping the reps the same set after set while increasing weight, you bring a whole new level of intensity and mind over matter to the equation.

This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

Weighted One-Sided Crunch

This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.

MED BALL SINGLE LEG CRUNCHES Start off laying on your back with full extension, start the movement by recruiting muscle from your abs (not by using momentum of swinging the ball) and crunch up, bringing your knee up simultaneous. Tap the med ball to your toe and return to your original position. Gorilla Pullups Hang from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart with an underhand grip. Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your note will be at the bar and your knees will be pulled up to your chest. Slowly reverse the movement and return to the starting position. You can also do this with a dumbbell or medicine ball between your feet or with a weight attached to a dip belt around your waist. When you have mastered this, try hanging from only one arm and grasp your wrist with your free hand. This works more of your obliques. Crunch/Side-Bend Combo This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side. Now it's time for some ACTIVE REST. Below you will do these exercises 20 reps each before moving back to the next set of ab exercises above. <><><><><><><><> <><><><><><><><> Hip Twist and Ankle Hop Stand with your feet shoulder-width apart and your upper body vertical. Hop up, twisting your hips in a 180-degree arc. As soon as you land, quickly jump again and twist in the reverse direction. Keep your upper body as still as possible; initiate the twist with your hips and legs. Do 8 to 10 reps. Standing Jump and Reach Squat slightly with your feet shoulder-width apart and your arms down at your sides. Quickly explode upward, reaching both arms overhead. Land with soft knees, then explode up again. Do 6 to 10 reps. <><><><><><><><> <><><><><><><><> <><><><><><><><> <><><><><><><><> Lateral Cone Hop Stand next to a cone or box that’s 20 to 30cm high, with your arms at your sides and your feet shoulder-width apart. Jump sideways over the cone and land with both feet together. Upon landing, immediately jump back over the cone. Do 8 to 10 reps.

Stretch Before Running? New Twist on Old Debate

Feb. 17, 2011 (San Diego) -- Stretching before a run won't prevent injury, but it won't cause it, either, according to a new study that has a surprising twist.


The surprise finding? Runners in the study who switched routines for the sake of research were at a higher risk of injury, says Daniel Pereles, MD, an orthopaedic surgeon in Potomac, Md.
Pereles will present the findings here Friday at the annual meeting of the American Academy of Orthopaedic Surgeons.
"If you are used to stretching, there is no reason not to stretch," he tells WebMD. "If you aren't used to stretching, there's no reason to start."
Pereles, a runner, assigned 2,729 runners who ran 10 or more miles weekly to one of two groups: a stretch group or a non-stretch group. For some, the assigned group was a continuation of their regular routine; for others, it was a switch.
Those assigned to the stretch group stretched quadriceps, hamstrings, and Achilles for 3-5 minutes just before running.
The runners had a median age of 39 (half were older, half younger). They were told to keep everything else about their routine the same for the three-month study, including any warm-up activities they did that did not include stretching (such as walking before running).

Injury Rates

Over the course of the study, the runners reported injury, defined as any condition that prevented running for at least a week. Pereles took into account all types of injuries, including muscle tears and stress fractures.
At the end, 1,398 finished the study, including 600 assigned to the stretch group and 798 to the non-stretch group.
Overall, the injury rate in both groups was 16%, Pereles found. Among the risk factors for injury were recent or chronic injuries along with having a higher body mass index (BMI).
Runners who switched routines were more likely to be injured than those assigned to the group that continued the same habits -- stretching or not, Pereles says. Runners who stretched before the study and were assigned to the non-stretch group had a 23% increase in injuries; runners who didn't stretch before the study who were assigned to the stretch group had a 22% increase, or about a 40% increased injury risk for both groups, Pereles tells WebMD. He can't explain why.
"Your typical 5-minute pre-run stretch,” he says “doesn't make any difference in injury rate."

Second Opinion

Jacob Wilson, PhD, of the University of Tampa, has done research on the topic and reviewed the study for WebMD. "It pretty much supports the notion that stretching is not really good

Study Shows Stretching Doesn’t Prevent or Cause Injury, but Switching Routines Might

By Kathleen Doheny
WebMD Health News

Reviewed by Laura J. Martin, MD

Marine Corps Physical Fitness Charts

Sequence of Events. The sequence of PFT events will be left to the discretion of the CO. All PFT events will be conducted in a single session, not to exceed 2 hours in duration. Movement of Marines from one event to the next should allow adequate time to recover, stretch, and drink water.


Pull-up. The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are:

(1) This is not a timed event.
(2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.
(3) Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Any assistance up to the bar will not be used to continue into the first pull-up.
(4) The bar must be grasped with both palms facing either forward or to the rear.
(5) The correct starting position begins when the Marine’s arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.
(6) The Marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist.
(7) One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Marine rest his chin on the bar.
(8) The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition will not count for score.
(9) A repetition will be counted when an accurate and complete pull-up is performed.

Abdominal Crunch. The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are:

(1) 2-minute time limit.
(2) On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.
(3) The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise. A single repetition consists of raising the upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the deck.
(4) The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting the buttocks is permitted.
(5) An assistant may be used to hold a Marine's legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.
(6) A repetition will be counted when an accurate and complete abdominal crunch is performed.

3.0 Mile Run. The goal is for a Marine to complete the measured course as quickly as possible. The procedures are:

(1) This is a timed event.
(2) On the command to start, the two Marines monitoring the event will start their watches simultaneously when the last Marine passes the starting point. The Command PT Representative will remain at the start/finish and the other monitor will take the safety vehicle (with communication capabilities) to the halfway point. Monitors will call out the split or finishing time as appropriate, as each Marine passes.

Marine Corps Physical Fitness Test Points - Male
Points	Pull-Ups	Crunches	3-Mile Run
100	20	100	18:00
99		99	18:10
98		98	18:20
97		97	18:30
96		96	18:40
95	19	95	18:50
94		94	19:00
93		93	19:10
92		92	19:20
91		91	19:30
90	18	90	19:40
89		89	19:50
88		88	20:00
87		87	20:10
86		86	20:20
85	17	85	20:30
84		84	20:40
83		83	20:50
82		82	21:00
81		81	21:10
80	16	80	21:20
79		79	21:30
78		78	21:40
77		77	21:50
76		76	22:00
75	15	75	22:10
74		74	22:20
73		73	22:30
72		72	22:40
71		71	22:50
70	14	70	23:00
69		69	23:10
68		68	23:20
67		67	23:30
66		66	23:40
65	13	65	23:50
64		64	24:00
63		63	24:10
62		62	24:20
61		61	24:30
60	12	60	24:40
59		59	24:50
58		58	25:00
57		57	25:10
56		56	25:20
55	11	55	25:30
54		54	25:40
53		53	25:50
52		52	26:00
51		51	26:10
50	10	50	26:20
49		49	26:30
48		48	26:40
47		47	26: 50
46		46	27:00
45	9	45	27:10
44		44	27:20
43		43	27:30
42		42	27:40
41		41	27:50
40	8	40	28:00
39		x	28:10
38		x	28:20
37		x	28:30
36		x	28:40
35	7	x	28:50
34		x	29:00
33		x	29:10
32		x	29:20
31		x	29:30
30	6	x	29:40
29		x	29:50
28		x	30:00
27		x	30:10
26		x	30:20
25	5	x	30:30
24		x	30:40
23		x	30:50
22		x	31:00
21		x	31:10
20	4	x	31:20
19		x	31:30
18		x	31:40
17		x	31:50
16		x	32:00
15	3	x	32:10
14	x	x	32:20
13	x	x	32:30
12	x	x	32:40
11	x	x	32:50
10	x	x	33:00
9	x	x	x
8	x	x	x
7	x	x	x
6	x	x	x
5	x	x	x
4	x	x	x
3	x	x	x
2	x	x	x
1	x	x	x

* Round up all values (e.g., 18:01 to 18:09 equals 99 points)
In order to pass the semi-annual fitness test, Marines must perform the minimum acceptable performance requirements shown in the chart below. Additionally, they must have enough overall points to meet the 3rd class fitness requirements (see below).

Minimum Fitness Requirments for Each PFT Event - Males
Age	Pull-Ups	Crunches	3-Mile Run
17-26	3	50	28:00
27-39	3	45	29:00
40-45	3	45	30:00
46+	3	40	33:00

Marine Corps PFT Classification Scores - Male and Female
Class	Age 17-26	Age 27-39	Age 40-45	Age 46+
1st	225	200	175	150
2nd	175	150	125	100
3rd	135	110	88	65

Above Information Derived from Marine Corps Order (MCO) P6100-12

5 New Ab Exercises

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 I'm excited to share these new workouts with you. by Men's Health

These 5 new spins on old ab workouts work you harder, so you can build muscle faster, says Jim Smith, C.S.C.S., cofounder of diesel crew.





Old exercise: Plank
Upgrade: Around-the-world plank

How to do it: Place both feet on a bench, and assume a pushup position. Brace your core. Then, without dropping your hips or moving your feet, make a full revolution around the bench by "walking" your hands all the way around it. Do 4 revolutions, resting 60 seconds in between revolutions.
Benefit: The stabilizing muscles in your abs, upper and lower back, and shoulders work harder than they would in a traditional plank.

Old exercise: Crunch
Upgrade: Anti-rotation crunch

How to do it: Attach a rope to the low pulley of a cable station and lie on your back alongside the stack. With both hands, hold the rope in front of your chest. Perform a crunch, arms locked, and don't let your torso rotate (even though the cable pulls you sideways). Pause, and return to the starting position. Do 15 reps, switch sides, and repeat. That's 1 set. Do another set of 12, and a final set of 10. Rest 45 seconds between sets.
Benefit: You're boosting the intensity and efficiency of a traditional crunch, and your abs have to work harder to prevent rotation.

Old exercise: Side plank
Upgrade: Side plank with low-cable row

How to do it: Attach a handle to the low pulley of a cable station and lie on your side, facing the stack. Grab the handle with your top hand. Raise up into a side plank: knees straight, upper body propped on your elbow and forearm. Pull the handle to your rib cage; keep your hips pushed up and forward. Slowly extend your arm. Do 10 to 15 reps, switch sides, and repeat. Do 2 more sets, resting 60 seconds between sets.
Benefit: By engaging your lats, the fan-shaped muscles in your back, you increase torso stability and muscle endurance.

Old exercise: Back extension
Upgrade: Back extension with alternating back dumbbell row

How to do it: Holding a dumbbell in each hand, position yourself in a back-extension machine so that your torso is parallel to the floor. Without rounding your back, row the dumbbell in your right hand toward your rib cage. Lower, and repeat with your left hand. That's 1 rep. Complete 3 sets of 8 reps, resting 60 seconds between sets.
Benefit: As your entire body works to stabilize your spine, you're boosting endurance in often-neglected muscles: spinal erectors, glutes, and hamstrings.

Old exercise; Swiss-ball pike
Upgrade: Medicine-ball pike

How to do it: Assume a pushup position, but with your feet on a medicine ball. Keep in a straight line from your head to your ankles. Without bending your knees, roll the medicine ball toward your hands by raising your hips as high as you can and rolling the ball with your feet. Pause, and reverse back to the starting position without letting your hips sag. Complete 3 sets of 15 reps, resting 45 seconds between sets.

Benefit: You improve balance and engage your hip flexors and rectus abdominis--your six-pack muscles.