Low Intensity

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Exercise Intensity Direction Movement Volume
Medicine Ball Sit-Ups Low Vertical Begin by sitting on floor with knees bent to 90° with upper body leaning slightly back. A partner standing 3 - 4 feet away passes a medicine ball at the subjects chest.  The subject catches the ball, allowing the force to push the upper body back and down. The subject then immediately sits-up and passes the ball back to the partner 10 reps.
Plyometric Sit-Up Low Vertical Subject lies on his/her back with legs slightly flexed and perpendicular to the floor. A partner then pushes the legs toward the ground while the subject applies resistance.  The legs are then quickly brought back to the starting position 10 reps
Clap Push-Ups Low Vertical Begin in push-up position. The subject then lowers their chest to the floor, explosively extends the arms.  Causing the hands to leave the floor, the subject then claps hands. The subject then places hands back on floor, catching the body and immediately exploding upward. 10 reps

 

                       

Medicine Ball Sit-Up                                Plyo Sit-Up

 

©2000 - 2009 David Edell

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Last Update for AthleticAdvisor.com: 10/24/2009 12:09:35 AM