Advertising
Advertising

Last Updated on February 8, 2021

9 Tips to Make The Most of Your Recumbent Exercise Bike Workout

9 Tips to Make The Most of Your Recumbent Exercise Bike Workout

Cycling on a recumbent exercise bike on a regular basis is an effective way to lose weight and get in better shape. Using one of these machines is safe, comfortable, and doesn’t place undue stress on your knees, hips, or lower back.

Unfortunately, I see a lot of people using recumbent bikes inefficiently, sometimes even plain old incorrectly. And while everyone is naturally allowed to do their own thing at the gym, I wanted to share a few of the tops tips I’ve learned from years of using a recumbent exercise bike on a near daily basis.

Take the following tips to heart to make the most of your recumbent exercise bike workout to lose weight and gain muscle more efficiently.

1. Adjust Your Seat

No doubt about it, the most common recumbent exercise bike error I see people make is failing to adjust the machine’s seat. Adjusting your bike’s seat literally takes seconds. Not only does it make things more comfortable, it also increases the effectiveness of your workout. Adjust your seat (by sliding it forward or backward) until your extended leg has a slight bend when on the far side of the pedaling cycle.

Advertising

2. Stretch It Out

Riding a recumbent exercise bike is like any other type of exercise – you need to be properly stretched out before beginning.

I’m a huge fan of dynamic stretching (moving while you stretch). The benefits of dynamic stretching are numerous, namely it warms up your muscles and improves their range of motion. Spend 5 minutes or so performing stretches such as lunges, toe touches, leg swings, and trunk rotations to get fully stretched out.

Check out Greatist’s full-body dynamic warm-up routine for ideas.

3. Warm Up on The Cycle

Never jump right into a workout. After you’re all stretched out, spend an additional 5 minutes pedaling lightly on your recumbent exercise bike. Personally, I start out slowly at a steady pace. I gradually pick up speed for roughly 5 minutes. After the 5 minutes is up, I like to stand up, stretch again briefly, and then get back in the seat for a real workout.

Advertising

Warming up is important because it loosens up your muscles and increases your core body temperature before your workout begins.

4. Maintain Proper Form

Proper form is critical when riding your recumbent exercise bike. Not only does it help to prevent injury, it also helps you burn even more calories. The most important thing to keep in mind is not to lean forward. Keep your back aligned with and tight against the back of the seat. It’s okay to hold the handles at the sides of the seat during intense periods of cycling.

5. Select The Right Resistance

Many beginners to recumbent bikes have no clue which resistance to select. In fact, it’s all too common for people to set the resistance too high. Riding a recumbent exercise bike is like any other form of exercise. You don’t want to go all in right away. Select a comfortable resistance as you learn to use the bike. The higher the resistance, the more difficult it is to pedal. Naturally, this means your leg muscles are getting a better strength training workout. Yet you want to make sure that you can pedal fast enough to get your heart rate up as well.

I recommend adjusting the resistance multiple times during your workout. Pedal for periods with high resistance and switch them up with periods of low resistance to get the best overall workout.

Advertising

In addition, if you want to train your body up, consider training with a resistance band. Grab this free resistance band workout plan 30 Day Resistance Band Full Workout Challenge and try!

6. Try Interval Training

Just getting on a recumbent bike and pedaling is a great start. Yet, interval training is the key to unlocking the most health benefits possible. I’ve found interval training to be the most effective method of using my recumbent exercise bike – and studies, like this one from the American College of Sports Medicine, back me up.

The key to interval training is mixing short yet very intense bursts of pedaling with longer and much mellower periods of light pedaling. As I mentioned above, you can incorporate resistance changes into your interval training workout for even more intensity.

7. Select The Right Duration

The key to getting the most benefits from riding your recumbent exercise bike is pedaling for long enough. According to the American College of Sports Medicine, you should aim for at least 30 minutes of cardio per day. They go on to state that 60 to 90 minutes of cardio per day (5 days per week) is best for weight loss.

Advertising

8. Visit A Gym

There are 2 benefits of visiting a gym to ride a recumbent exercise bike.

First, exercising with other people around provides huge motivation. I know I always pedal harder when people are watching me. There’s also the opportunity to join a cycling class. Testing out a recumbent exercise bike at the gym lets you get a feel for this particular type of exercise. These bikes are expensive and you don’t want to invest in one for your home unless you’re sure it’s right for you.

If you do decide to buy one, my post on the top 5 recumbent exercise bikes is for you.

9. Keep Busy While Cycling

My personal favorite tip on making the most of your recumbent exercise bike workout is to stay busy while you’re cycling. Unless I’m doing an intense interval training workout, I like to read a magazine or look through my phone while cycling. It makes the time go by so much faster! Some people I know even answer emails on their computer during their workout.

So there you have it – 9 of the top tips on how to make the most of your recumbent exercise bike workout. Are you already a fan of recumbent bikes? Do you have any other tips to add? Let me know in the comments below (I’m always looking to take my workout to the next level) and be sure to share this article if you found it helpful!

More by this author

9 Tips to Make The Most of Your Recumbent Exercise Bike Workout 11 Hidden Benefits of Using Oil Diffusers Why Your Home Studio Needs Acoustic Treatment Want to Start Running? See if You’re Ready to hit the Pavement 5 Environmentally Friendly Flooring Options

Trending in Exercise & Training

1 12 Best at Home Workouts (No Equipment Needed) 2 6 Best Fat Burning Exercises at Home to Push Your Limits 3 5-Day Workout Routine for Women to Get Strong and Toned 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 Kettlebell Exercises: Benefits And 8 Effective Workouts

Read Next

Advertising
Advertising
Advertising

Last Updated on April 15, 2021

12 Best at Home Workouts (No Equipment Needed)

12 Best at Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

  • Exercise 1: Squats[2]

    • Exercise 2: Lunge[3]

      • Exercise 3: Leg Swings[4]

        • Exercise 4: Star Jumps[5]

          • Exercise 5: Push-ups[6]

            • Exercise 6: Squat Thrusts[7]

              Dynamic Stretches

              Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

              For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

              Aim to do 15-20 reps on each side for 1 round.

              Upper Body Dynamic Stretches:

              • Exercise 1: Arm Swings

                • Exercise 2: Arm Circles[8]

                  • Exercise 3: External Shoulder Rotations[9]

                  Advertising

                    • Exercise 4: Torso Twists[10]

                      Lower Body Dynamic Stretches:

                      • Exercise 1: Step Throughs[11]

                        • Exercise 2: Lying Side Leg Swings[12]

                          • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                            • Exercise 4: Leg Swings (Front & Side)

                              Strength Workouts

                              1. Upper-Body Strength Workout (Beginner)

                              This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                              For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                              • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                  • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                    • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                      • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                        • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                          • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                            2. Abs Strength Workout (Beginner)

                                            This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                            • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                              • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                  • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                    • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                      • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                        3. Leg Strength Workout (Beginner)

                                                        If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                        • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                          • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

                                                          Advertising

                                                            • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                              • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                  • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                    4. Upper-Body Strength Workout (Advanced)

                                                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                    • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                      • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                      • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                        • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                          • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                            • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                              • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                5. Abs Strength Workout (Advanced)

                                                                                If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                  • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                    • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                      • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                        • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                          • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                            6. Leg Strength Workout (Advanced)

                                                                                            Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                            For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                            • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

                                                                                            Advertising

                                                                                              • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                  • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                    • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                      • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                        7. HIIT Workout (Beginner)

                                                                                                        This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                        • Exercise 1: Squat

                                                                                                          • Exercise 2: Toe Touches[50]

                                                                                                            • Exercise 3: Walk-Outs[51]

                                                                                                              • Exercise 4: Heel Flicks
                                                                                                              • Exercise 5: Plank[52]

                                                                                                                • Exercise 6: Jumping Jacks[53]
                                                                                                                  • Exercise 7: Mountain Climbers[54]

                                                                                                                    8. HIIT Workout (Intermediate)

                                                                                                                    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                    • Exercise 1: Squat Kicks

                                                                                                                      • Exercise 2: Burpees[55]

                                                                                                                        • Exercise 3: Push-ups

                                                                                                                          • Exercise 4: High Knees[56]

                                                                                                                            • Exercise 5: Plank Ups[57]

                                                                                                                              • Exercise 6: Star-Jumps

                                                                                                                                • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                  9. HIIT Workout (Advanced)

                                                                                                                                  If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                  • Exercise 1: Jump Squats[59]

                                                                                                                                    • Exercise 2: Hand Release Burpees[60]

                                                                                                                                      • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                        • Exercise 4: Tuck Jumps[62]

                                                                                                                                          • Exercise 5: Plank Toe Touches

                                                                                                                                          Advertising

                                                                                                                                            • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                              • Exercise 7: Sprawls

                                                                                                                                                Mobility Workouts

                                                                                                                                                10. Upper Body Mobility Workout

                                                                                                                                                Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                This workout will help improve flexibility in your upper body.

                                                                                                                                                • Exercise 1: Cat-Cow[64]

                                                                                                                                                  • Exercise 2: Upward Dog[65]
                                                                                                                                                    • Exercise 3: Chest Release[66]

                                                                                                                                                      • Exercise 4: Child’s Pose[67]

                                                                                                                                                        • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                          11. Lower Body Mobility Workout

                                                                                                                                                          If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                          This workout will help improve flexibility in your lower body.

                                                                                                                                                          • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                            • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                              • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                  • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                    • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                      12. Spinal Mobility Workout

                                                                                                                                                                      Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                      It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                      • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                        • Exercise 2: Tail Wag[76]

                                                                                                                                                                          • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                            • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                              • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                  Final Thoughts

                                                                                                                                                                                  These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                  More Workouts You Can Do at Home

                                                                                                                                                                                  Featured photo credit: Scott Broome via unsplash.com

                                                                                                                                                                                  Reference

                                                                                                                                                                                  [1] Fit: 5 REASONS WHY WARM UP EXERCISES ARE IMPORTANT
                                                                                                                                                                                  [2] Pars Health Clinic: Lower Back Pain From Squats: Why this Happens and How to Avoid it
                                                                                                                                                                                  [3] 200 Lunges: What is a Lunge?
                                                                                                                                                                                  [4] Anytime Fitness: Lower Body Wedding Workout 1
                                                                                                                                                                                  [5] The Frugal Exerciser: STAR JUMPS WORKOUT
                                                                                                                                                                                  [6] Australian Fitness Academy: HOW TO PUSH UP: PROPER BODYWEIGHT PUSH UP TECHNIQUE
                                                                                                                                                                                  [7] Popsugar Fitness: If You Hate Burpees, This Move Is Here to Save You
                                                                                                                                                                                  [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
                                                                                                                                                                                  [9] Athletics Weekly: Stretch: External rotation
                                                                                                                                                                                  [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                  [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
                                                                                                                                                                                  [12] Pilates Can: Side Lying Single Leg Swings
                                                                                                                                                                                  [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                  [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                  [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                  [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                  [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                  [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
                                                                                                                                                                                  [19] Central Mass Physical Therapy & Wellness: Technique Tuesday: no more triceps dips!
                                                                                                                                                                                  [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
                                                                                                                                                                                  [21] Get Healthy U: How To Do A Basic Crunch
                                                                                                                                                                                  [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                  [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
                                                                                                                                                                                  [24] Popsugar Fitness: 35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
                                                                                                                                                                                  [25] Abdominales Verdaderos: Guía de Ejercicios 101: Las Flutter Kicks
                                                                                                                                                                                  [26] Shape: The Best Outer-Thigh Exercises and Cardio Workouts
                                                                                                                                                                                  [27] My Fitness Pal: The Difference Between Forward and Reverse Lunges
                                                                                                                                                                                  [28] Openfit: How to Do the Bulgarian Split Squat
                                                                                                                                                                                  [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
                                                                                                                                                                                  [30] Outlift: THE ROMANIAN DEADLIFT GUIDE
                                                                                                                                                                                  [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                  [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                  [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                  [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                  [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                  [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                  [37] Julie Lohre’s Fitbody: Triceps Kick Backs
                                                                                                                                                                                  [38] Da God’s Fitness: Jackknife Sit-Up
                                                                                                                                                                                  [39] Coach: How To Do Leg Raises
                                                                                                                                                                                  [40] GymBeam: 47 THE BEST AND MADLY ENTERTAINING PLANK VARIATIONS
                                                                                                                                                                                  [41] Bodybuilding: Cocoons
                                                                                                                                                                                  [42] Self: 11 Plank Exercises That Double as Cardio Moves
                                                                                                                                                                                  [43] Openfit: 6 Side Plank Variations That Will Clobber Your Core
                                                                                                                                                                                  [44] The Gymosaur: My favourite exercise #2: the pistol squat
                                                                                                                                                                                  [45] Get Strong: All About Bulgarian Split Squat Jumps Exercise
                                                                                                                                                                                  [46] Ideal Me: Jumping Alternating Lunges
                                                                                                                                                                                  [47] Openfit: How to Do the Single-Leg Deadlift
                                                                                                                                                                                  [48] Wynn Fitness: BEST GLUTE EXERCISES THAT AREN’T THE SQUAT: HIP THRUSTERS
                                                                                                                                                                                  [49] exer-pedia: ACTIVITY: CALF RAISE OFF STEP – SINGLE LEG ECCENTRIC
                                                                                                                                                                                  [50] Popsugar Fitness: Chisel Your Abs and Get a Strong Core With These 13 Moves Trainers Swear By
                                                                                                                                                                                  [51] Women’s Health Mag: How To Do a Walkout: There’s a Reason PTs Love Including Inchworm Exercises in Workouts
                                                                                                                                                                                  [52] SELF: How to Do a Plank With Proper Form
                                                                                                                                                                                  [53] Physical Culture Study: THE HISTORY OF THE JUMPING JACK
                                                                                                                                                                                  [54] Well + Good: To Nail Mountain Climbers, Repeat After Me: Planks but Make ’Em Cardio
                                                                                                                                                                                  [55] Experience Life: How to Do a Burpee
                                                                                                                                                                                  [56] Workout Trends: How to do High Knees ???
                                                                                                                                                                                  [57] Popsugar Fitness: The Best Cardio Exercises You Can Do Right in Your Living Room
                                                                                                                                                                                  [58] Milligan Movement: 5 MINUTE ABS
                                                                                                                                                                                  [59] Ideal Me: Jump Squats
                                                                                                                                                                                  [60] 24 Life: MASTER THIS MOVE: BURPEE
                                                                                                                                                                                  [61] Shape: The Advanced Bosu Ball HIIT Workout That’ll Make You Feel Like an Athlete
                                                                                                                                                                                  [62] Julie Lohre’s Fitbody: Tuck Jump
                                                                                                                                                                                  [63] Popsugar Fitness: The Intense Push-Up Variation That’ll Change the Way Your Abs Look
                                                                                                                                                                                  [64] Workout Trends: Yoga Poses: Cow Cat Back Stretch Pose
                                                                                                                                                                                  [65] Alo: PERFECT THE POSE: UPWARD FACING DOG
                                                                                                                                                                                  [66] VeryWell Fit: How to Do the Towel Chest Stretch
                                                                                                                                                                                  [67] Verywell Fit: How to Do Child’s Pose (Balasana) in Yoga
                                                                                                                                                                                  [68] Kinfolk Wellness: FOAM ROLLER EXERCISES FOR SWIMMERS
                                                                                                                                                                                  [69] Sea Lark Chiropractic: Scorpion Stretch – Day 15 Movement Challenge 2020
                                                                                                                                                                                  [70] MapMyRun: 6 Stretches Every Cyclist Should Do
                                                                                                                                                                                  [71] VeryWell Fit: Quadricep Stretches
                                                                                                                                                                                  [72] VeryWell Health: Yoga Spinal Twist for Back Pain
                                                                                                                                                                                  [73] VeryWell Fit: How to Do Standing Forward Bend (Uttanasana) in Yoga
                                                                                                                                                                                  [74] Experience Life: Chair Yoga
                                                                                                                                                                                  [75] Well + Good: 3 Back Extension Exercises That Whisk Away the Effects of Sitting at a Desk All Day
                                                                                                                                                                                  [76] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [77] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [78] VeryWell Fit: How to Do Seated Forward Bend (Paschimottanasana) in Yoga
                                                                                                                                                                                  [79] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [80] VeryWell Health: Yoga Spinal Twist for Back Pain

                                                                                                                                                                                  Read Next