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Exercises that time forgot

That exercises that time forgot

7 exercises you might not do in the gym but should….

If you are going to the gym and slogging out the same routine over and over again then we have some good news for you; there are lots of functional and effective exercises that are just underused, if used at all, that you can add into your weekly routines. Why they aren’t used more often we just don’t know, however we thought we could start to change that….. Go on, give them a go.

Cuban Press

SHOULDERS AND ROTATOR CUFFS

  • Stand with a dumbbell in each hand at waist height and with the fist facing out.
  • Lift to be in line with the nipple keeping your fist facing away from your body.
  • Flick your arms so the dumbbell is head height and your fist now facing towards your body.
  • Extend your arms fully bringing together above your head.

Farmers Walk

WHOLE BODY, SHOULDER, FOREARMS AND GRIP

  • Use two heavy weights – preferably longer than a dumbbell with weights on each end.
  • Take short sharp steps forward being sure to keep the bars level.
  • Do 3-5 sets of 50-100 steps.

Seated Forward Crunch

LOWER BACK

  • Sit on a bench and place a bar with or without weights over your shoulder – this is a smaller weight exercise.
  • Crunch forward keeping your chest flexed out and then raise back up. Never round your back.

Heal Touches

ABS AND OBLIQUES

  • Lie on the floor and lift your head slightly up. Touch each heal in turn.
  • Be sure to keep movement very controlled and squeeze abs as the exercise is conducted.

Barbell Hip Thrust

GLUTES, QUADS

  • Sit on the floor with your back leaning on a Bench at 45 degrees. Put a weighted Barbell across your hips. Thrust up your hips pushing down into your heels.
  • Keep movements controlled and use pads under the weights if needed.

Bear Crawl

FULL BODY, CORE IN PARTICULAR

  • Get on all fours with your knees under your hips and an inch above the ground.
  • Crawl forward by moving your right arm and left leg forward – maintain the inch clearance at all times. Then alternate. Keep moving forwards until you cant anymore!

Skater Squat

CORE AND QUADS

  • Start in a standing position, take a step back with one leg and try to touch the floor with the knee of that leg. REMEMBER just the knee – you are looking to keep the foot off the floor.
  • If you want to progress use a kettle bell holding it at chest height. This exercise isolates the muscles in the leg and really allows you to target them. Prepare for burn!

iMotion are proud to have over up to and over 100+ classes a week and if you want to try something a bit different why not visit www.i-motiongym.com/classes to book on one. Remember a habit is just a learnt behavior, they can be positive or negative, good luck in developing these positive gym habits! iMotion.

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