Eurekea30 Bodyweight Exercises.
The demonstrations you will find in this library are part of our beginner and advanced neuroEnergize programs found in the E30 Training Center and in the NeuroEnergize module.
Upper Body
Push-Ups- A push-up is a classic bodyweight exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core muscles.
Upper Body
Dips- Dips are a bodyweight exercise that can strengthen your upper body muscles, including your chest, arms, and shoulders.
Upper Body
Pull-Ups The pullup is one of the most effective exercises for strengthening the back muscles
Upper Body
Lat Pulls With Band- Lat pulls with a band are beneficial because they target and strengthen the latissimus dorsi and upper back muscles, improving posture and upper body strength. Additionally, they enhance shoulder stability and can be easily adjusted in resistance, making them suitable for various fitness levels.
Lower Body
Squats- A squat exercise involves standing with your feet shoulder-width apart, then bending your knees and hips to lower your body as if sitting back into a chair, keeping your chest up and back straight. Push through your heels to return to the starting position, ensuring your knees don't go past your toes.
Lower Body
Lunges- A lunge exercise involves stepping one leg forward while lowering your hips until both knees are bent at about a 90-degree angle. The front knee should be directly above the ankle, and the back knee should hover just above the ground before pushing back up to the starting position.
Lower Body
Glute Bridges- Glute bridges involve lying on your back with your knees bent and feet flat on the floor, lifting your hips towards the ceiling while squeezing your glutes. This exercise targets the glutes, hamstrings, and lower back, helping to improve core stability and lower body strength.
Lower Body
Side Leg Raises- Side leg raises involve lying on your side and lifting your top leg upward in a controlled manner to strengthen the hip abductor muscles, gluteus medius, and minimus. This exercise helps improve hip stability, balance, and can aid in injury prevention.
Core Exercise
Superman- The Superman exercise involves lying face down and simultaneously lifting your arms, chest, and legs off the ground to form an arch with your body. This move targets the lower back, glutes, hamstrings, and shoulders, enhancing overall posterior chain strength and stability.
Core Exercise
Plank- A plank involves holding your body in a straight line from head to heels, supported by your forearms and toes, while engaging your core muscles. This exercise strengthens the abdominals, obliques, lower back, and shoulders, promoting overall core stability and endurance.
Balance
Yoga Tree Pose-The yoga tree pose involves standing on one leg with the sole of the opposite foot placed against the inner thigh or calf, while bringing the hands together at the chest or extending them overhead. This pose improves balance, focus, and strengthens the legs and core muscles.
