Weighted Vest Pushup
The weighted vest pushup targets the chest, front shoulder and triceps muscles. To perform this exercise, start by putting on the weighted vest. Get in a pushup position on the ground with your arms and legs straight. Keep your knees off the ground throughout the motion. Bring your torso down toward the ground by bending your elbows. Bring your torso back up to the beginning position by extending your elbows.
Weighted Vest Pullup
Weighted vest pullups are for the back and biceps. Begin by wearing the weighted vest. Grab the pullup bar using an overhand grip that is slightly more than than shoulder-width apart. Hang from the bar with your arms straight and cross your lower legs behind you. Raise your torso by bending your elbows until your chin is close to the pullup bar. Lower your torso to the start by extending your elbows.
Seated Ankle Weight Leg Extension
The seated ankle weight leg extension targets the front thigh muscles. To perform this exercise, put the weights around your ankles and sit on an elevated exercise bench. Your feet should not touch the ground. Hold the sides of the bench for support. Bring the ankle weights upward by bending your knees until your lower legs are about parallel to the ground. Bring your lower legs back down by bending your knees.
Standing Ankle Weight Alternating Leg Curl
Standing ankle weight alternating leg curls are for the back thighs. Start by placing the weights around your ankles. Stand with your body upright and hold a fixed object for support. Raise your right foot toward the right side of your buttocks by bending your right knee. Lower your right foot to the ground by extending your right knee. Repeat the movement with your left leg.
