10 Exercises that start with R (How to, Muscles Worked, Calorie Burn)
Are you ready to ramp up your fitness routine with exercises that start with the letter “R”? Here, we’ll explore ten dynamic exercises that will challenge your body and elevate your workouts. Whether you’re a fitness enthusiast or just starting, incorporating these exercises will add variety and excitement to your routine.
Read the proper techniques for each exercise, evaluate their intensity levels, analyze the muscles they work, and estimate the average calorie burn associated with each activity.
So, let’s dive into the world of dynamic exercises that begin with R!
1. Russian Twists
How To: Russian twists are a fantastic core-strengthening exercise that targets the obliques and abdominal muscles. Sit on the ground with your knees bent and your feet flat.
Lean back slightly and lift your feet off the ground, balancing on your sit bones. Hold your hands together in front of you and twist your torso to the right, then to the left, touching the ground on each side.
Intensity Level: Russian twists are suitable for all fitness levels, and the intensity can be adjusted by controlling the number of repetitions and adding resistance (e.g., holding a weight or medicine ball).
Muscles Worked: Russian twists primarily target the obliques, with engagement of the rectus abdominis (front abdominal muscles) and transverse abdominis.
Average Calorie Burn: A 15-minute session of Russian twists can burn approximately 50 to 70 calories.
2. Reverse Lunges
How To: Reverse lunges are a lower body exercise that targets the quadriceps, hamstrings, and glutes. Stand with your feet together and take a step back with your right foot, bending both knees to lower your body into a lunge position.
Your left knee should be directly above your left ankle, and your right knee should hover just above the ground.
Push through your left heel to return to the starting position, then repeat on the other side.
Intensity Level: Reverse lunges are suitable for all fitness levels, and the intensity can be adjusted by controlling the depth of the lunge and the number of repetitions.
Muscles Worked: Reverse lunges primarily target the quadriceps, hamstrings, and glutes.
Average Calorie Burn: A 15-minute session of reverse lunges can burn approximately 100 to 150 calories.
3. Renegade Rows
How To: Renegade rows are a challenging compound exercise that targets the back, shoulders, and core. Start in a plank position with your hands on dumbbells or kettlebells.
Perform a push-up, then row one weight up towards your ribs, keeping your elbow close to your body. Lower the weight back down and repeat on the other side.
Intensity Level: Renegade rows are suitable for intermediate to advanced fitness levels, as they require core stability and upper body strength.
Muscles Worked: Renegade rows primarily target the latissimus dorsi (lats), rhomboids, trapezius, and core muscles.
Average Calorie Burn: A 15-minute session of renegade rows can burn approximately 100 to 150 calories.
4. Rowing Machine (Indoor Rower)
How To: The rowing machine is a full-body cardio exercise that targets the back, shoulders, arms, and legs. Sit on the rowing machine with your feet secured in the footrests.
Grab the handle with an overhand grip, keeping your arms straight and your back straight. Push through your legs to extend them, then lean back slightly and pull the handle towards your torso.
Reverse the movement to return to the starting position.
Intensity Level: The rowing machine is suitable for all fitness levels, and the intensity can be adjusted by controlling the resistance level and the duration of the workout.
Muscles Worked: The rowing machine primarily targets the back, shoulders, arms, and legs.
Average Calorie Burn: A 15-minute session on the rowing machine can burn approximately 150 to 200 calories.
5. Rear Delt Flyes
How To: Rear delt flyes are an isolation exercise that targets the rear deltoid muscles, which are essential for shoulder stability.
Stand with your feet shoulder-width apart and hold dumbbells in each hand. Bend forward at the hips with a slight bend in your knees.
Lift your arms out to the sides and squeeze your shoulder blades together. Lower the weights back down with control.
Intensity Level: Rear delt flyes are suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and the number of repetitions.
Muscles Worked: Rear delt flyes primarily target the rear deltoid muscles, with engagement of the trapezius and rhomboids.
Average Calorie Burn: A 15-minute session of rear delt flyes can burn approximately 50 to 70 calories.
6. Running
How To: Running is a classic and effective cardiovascular exercise that can be done indoors on a treadmill or outdoors. Start at a comfortable pace and gradually increase your speed to a level that challenges you.
Keep your body upright, pump your arms, and maintain a steady breathing rhythm. You can also incorporate intervals of sprinting and walking for added intensity.
Intensity Level: Running is suitable for all fitness levels, and the intensity can be adjusted by controlling the speed and duration of the run.
Muscles Worked: Running primarily targets the leg muscles, including the quadriceps, hamstrings, calves, and glutes. It also provides an excellent cardiovascular workout.
Average Calorie Burn: A 15-minute running session can burn approximately 150 to 200 calories, depending on factors such as speed and body weight.
7. Resistance Band Pull-Aparts
How To: Resistance band pull-aparts are a fantastic exercise for targeting the upper back and rear deltoids. Hold a resistance band with an overhand grip and your hands shoulder-width apart.
Keep your arms straight and your core engaged as you pull the band apart until it reaches your chest. Return to the starting position with control.
Intensity Level: Resistance band pull-aparts are suitable for all fitness levels, and the intensity can be adjusted by controlling the tension of the band and the number of repetitions.
Muscles Worked: Resistance band pull-aparts primarily target the rear deltoids and upper back muscles.
Average Calorie Burn: A 15-minute session of resistance band pull-aparts can burn approximately 50 to 70 calories.
8. Romanian Deadlift (RDL)
How To: The Romanian deadlift is an effective compound exercise that targets the hamstrings, glutes, and lower back.
Stand with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs with an overhand grip.
Hinge at your hips and lower the weight towards the ground while keeping your back flat and your knees slightly bent. Push your hips forward to return to the starting position.
Intensity Level: The Romanian deadlift is suitable for intermediate to advanced fitness levels, as it requires proper form and lower body strength.
Muscles Worked: The Romanian deadlift primarily targets the hamstrings, glutes, and lower back, with engagement of the core.
Average Calorie Burn: A 15-minute session of Romanian deadlifts can burn approximately 100 to 150 calories.
9. Rock Climbing
How To: Rock climbing is an exciting and challenging full-body exercise that targets the arms, back, shoulders, core, and legs.
Whether you’re climbing at an indoor gym or tackling outdoor rocks, rock climbing requires strength, agility, and mental focus.
Climb up the wall or rocks using a combination of hand and foot holds, and carefully descend back down to the starting point.
Intensity Level: Rock climbing is suitable for all fitness levels, as routes can be adjusted to match your skill level.
Muscles Worked: Rock climbing engages a wide range of muscles, including the arms, back, shoulders, core, and legs.
Average Calorie Burn: The calorie burn during rock climbing varies depending on the intensity and duration of the activity. On average, a 15-minute session can burn approximately 100 to 150 calories.
Conclusion
Incorporating these ten dynamic exercises that start with the letter “R” into your fitness routine can add variety and challenge to your workouts.
From core-strengthening moves like Russian twists and resistance band pull-aparts to full-body exercises like rock climbing and running, these activities offer a well-rounded approach to improving overall strength, endurance, and body composition.
Remember to warm up before each session and focus on maintaining proper form during each exercise to prevent injuries.
