Bodyweight exercise which can be performed almost anywhere while getting a workout

It doesn’t require any equipment and can be done simply by standing on a chair, step, or bench.

To perform the exercise you need to be in a seated position. You will need to grasp a barbell with both hands, and you will hold it with the straight arm. You will have to hold the weight under your armpits (also known as shrugs) while at the same time rotating your shoulders to the front, back, and sides of the bench. This exercise requires great upper body strength and resistance, so you have to exert a good deal of effort in order to make the bar rise.

It can be used as a weight training exercise or as a dynamic core work out as the core is working to stabilize the body. You will need to sit with your feet on the step and then hold the bar under your armpits. You can move your arms in circles or simply extend them up so the bar is parallel with the floor and then lower it. This exercise requires a great deal of upper body strength and can work up to your core muscle group.

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If you have a lower back injury you can use a stability ball instead of a step. Bend forward at the waist and grasp the bar just below the armpit. Hold the weight with both hands. Move the weight in a circular motion. Extend the arm out straight and then pull it back as hard as possible.

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Repeat this pattern of movement using every muscle group in the shoulder, neck, arms, and back allowing the shoulder to move past the mid line of the trunk. The sit-up is the perfect exercise for building core abs. You need to lay over the edge of a bench with knees straight and feet flat on the floor. Using a light weight, do sit-ups on both sides until you reach the number of repetitions. Set your timer to go off when you can no longer perform the sit-up.

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Get fit without costly equipment or heavyweights

Research shows that bodyweight workouts boost stamina, endurance, and power for most people.

It can take the body as much as 10 to 15 minutes to return to normal strength if you get a bout of cramp. If you do some light cardio and muscle strengthening you will be stronger faster for longer — which is …

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