Company Logo
We specialise in custom cross-platform mobile application development (iOS, Android, Windows), offering Reliable, Scalable and Secure software with a focus on fun and entertainment.


This Site


AppZap

Like many app store developers we have just been hit by changes in the URL's that we link to within the app store meaning we have to re-release all our apps to deploy new changes. So save going through this again we came up with a little server script to help us out...

Exercise Definitions

 

Download the app from the app-store here 

 

Push ups/Press Up

Lie on your front supporting yourself with your arms, keeping core (stomach) pulled in at all times and your legs straight, lower yourself towards the floor as far as you can without touching the floor and raise yourself back up using your arms. Keep your body in as straight a line as possible.  (alternative: support yourself with your hands and knees instead)

   

Forward Lunges

Long step forward on right leg, bend front knee and dip left leg knee to the floor, repeat with other leg.

 

Pylometric Lunges

As forward lunges but jump between positions.

 

Side Lunge

Stand up straight, step out to the right with your right leg, bending at the knee, keep your left leg straight, bring your right leg back in, step out to your left with your left leg bending the knee, keep your right leg straight, repeat.

 

Star Jump

Stand up straight, you need to jump extending your arms out to above shoulder height, and your legs out to the side (somewhat resembling the letter X!) , then land back in the standing position. - Repeat

 

Leg Extensions

Lie flat on the floor/mat pull in core (stomach) muscles to help support your back, and raise your legs up off the floor as far as they will go, lower them and repeat. Try to avoid using momentum to aid the exercise. An alternative to this is to perform the routine with alternate legs.

 

V-Sits

Sit on the floor with hands positioned on the floor close to your lower back, pull in core (stomach) muscles, lean back slightly, at the same time bring up your knees so your feet are off the floor, extend legs in and out.

 

Reverse Curls

Lie on the floor on your back pull in core (stomach) muscles, bring your knees up to your chest and take them back the the floor - repeat.

 

High Knees

Run on the spot bringing your knees up as high as possible - at or above west height.

 

Oblique Crunch

Lie on your back, bend your knees and bring your feet towards your buttocks, keeping them on the floor, pull in core (stomach) muscles to help support your back. Cup your hands lightly over your ears (do not use your arms to lift in this exercise) raise your head and back off the floor taking your right elbow to your left knee, lower back to the ground, then take your left elbow to your right knee, and lower back to the ground - repeat.

 

Squat Thrust/Double Leg Hill Climbers

Lie face down supporting yourself on forearms, keep back straight, core (stomach) muscles pulled in and bottom tucked under, jump your legs forward bringing your knees  towards your chest, then jump your legs back to the start position - repeat.

 

Tuck Jumps

Stand up straight, jump up, tucking your legs under your body and then back to the floor - repeat.

 

Swiss Ball Crunches

Sit on the Swiss Ball with your feet on the floor, tilt your upper body back until it is parallel to the floor and pull in your core (stomach) muscles. Hold your arms our straight in front of you and bring your hands together. Push your hands out to be over your knees by bringing your upper body upright, lie back down and repeat.

 

Swiss Ball Crunches With Rotation

Sit on the Swiss Ball with your feet on the floor, tilt your upper body back until it is parallel to the floor and pull in your core (stomach) muscles. Hold your arms our straight in front of you and bring your hands together. Push your hands out to be to the right of your knees, lie back down, push your hands out to be to the left of your knees, lie back down - repeat.

 

Plank

Lie on the floor, face down, supported by your outstretched arms and your toes, holding in your stomach and keeping bottom tucked under. Hold your body in a straight line for the time specified.

 

Plank on Elbows

Lie on the floor, face down, supported on your elbows and your toes, holding in your stomach and keeping bottom tucked under. Hold your body in a straight line for the time specified.

 

Plank to Pike

Lie on the floor, face down, supported on your elbows and your toes with your body in a straight line, holding in your stomach and keeping bottom tucked under. Push your buttocks up in to the air keeping your elbows and toes stationary to form an inverted 'V' shape. Lower yourself back to a straight position and repeat.

 

Plank With Hip Rotation

Lie on the floor, face down, supported on your elbows and your toes with your body in a straight line, holding in your stomach and keeping bottom tucked under. Rotate your body and take your left side buttock to the floor, bring back up to central position, then rotate to take the right side buttock to the floor, bring back up to central position - repeat.

 

Wide Leg Plank

Lie on the floor, face down, supported by your outstretched arms and your toes with your legs spread to either side, holding in your stomach and keeping bottom tucked under. Hold your body in a straight line for the time specified.

 

Leg Taps

Lie on the floor, face down, supported on your elbows and your toes, holding in your stomach and keeping bottom tucked under. Hold your body in a straight line tap your left leg out to the left side, bring it back in, tap your right leg out the the right side and back in - repeat.

 

Squats

Stand upright with legs a hip distance apart, lower your body to the floor by bending your knees and pushing your bottom out behind you, keeping all your weight on the backs of your feet (you should always be able to wiggle your toes!) Raise yourself slowly back up to standing position and repeat.

 

Power Squats

 

Stand upright with legs a hip distance apart, lower your body to the floor by bending your knees and pushing your bottom out behind you, keeping all your weight on the backs of your feet (you should always be able to wiggle your toes!) Raise yourself back up to standing position with a jump and repeat.

 

 

Wide to Narrow Squats

Stand upright with legs wide apart, lower your body to the floor by bending your knees and pushing your bottom out behind you, keeping all your weight on the backs of your feet (you should always be able to wiggle your toes!) Raise yourself back up to standing position and repeat.

 

Ski Squats

Stand upright with legs at a hip distance apart, jump into a squat position to your left, then jump to a squat position to your right - repeat.

 

Rotation Squats

Stand upright, jump and rotate to face the other way, landing in a squat position. Jump back up and rotate back to face your original direction again landing in a squat - repeat and alternate direction of rotation.

 

Wide Squat With Rotation

As rotation squat but with wide squats.

 

Double Leg Hill Climbers - see squat thrust

 

Single Leg Hill Climbers

Lie on your front supported by hands, keep body as straight as you can with bottom tucked under and core (stomach) muscles pulled in. Bring your left knee up to your chest and return to the starting position, bring your right knee up to your chest and return to the starting position - repeat.

 

Hill Climbers Knee to Opposite Elbow

Lie on your front suspended by your arms (hands on the floor) and your toes, keeping your back and legs in a straight line. Bring your left knee up to your right elbow and return to the starting position, bring your right knee up to your left elbow and return to the starting position - repeat.

 

Shoulder Press

Stand upright with weights held at shoulder height, lift weights up and down.

 

Upright Row

 

Stand with a weight in both hands, bend your knees slightly and lean forward slightly with your weights hanging in your arms in front of you in line with your shoulders. Raise the weights straight up to your chest and lower again - repeat.

 

Bicep Curls

Stand upright with a weight in both hands hanging by your side, and legs slightly bent. Raise the weights to your shoulders and lower - repeat.

 

Lateral Raise

Stand upright with a weight in both hands hanging by your side with your fists at 90 degrees from your body (as if you were holding a bag handle in each hand). Raise the weights out to your sides and up level with your shoulders, lower again and repeat.

 

Burpees

Stand upright. Perform a single 'squat thrust/double leg hill climber' then jump up to a star jump  - repeat

 

Corkscrew Burpees

From a standing position jump down to the floor to a squat thrust position, jump legs to the right, to the left and back to the centre, jump up and repeat.

 

Burpees with legs out wide

Stand upright. Perform a single 'squat thrust/double leg hill climber' with your legs out to either side not together, then jump up to a star jump  - repeat

 

Wide to Narrow Burpees

As normal burpees, but jumping down to wide legs then bringing together.

 

Tricep Dips

Sit on the floor with your hands behind you and fingers pointing towards your bottom, lift bottom off the floor and dip body up and down by bending arms.

 

Tricep Extensions

Stand upright with your hands together holding a single weight. Lift the weight above your head. Lower the weight behind the back of your head and lift above your head again - repeat. Try and keep your neck as straight as possible.

 

 

 

Neither EiiEntertains nor it's parent company, is not responsible for any injuries or loss that may be incurred by following any instructions on this page. Always consult your Doctor or Physician before embarking on any new exercise plan.