About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Special Savings Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Intermediate Workout - 7. Fire Hydrant7. Fire Hydrant Excellent Exercise for Strength and Flexibility in your Glutes and Hamstrings This is a funny looking exercise with a funny name. It has a funny name because people who exercise like to have fun. Donít take yourself so seriously and have enough confidence in yourself to really give these exercises a try. The reward for your efforts is an amazingly athletic body.Sometimes people sell themselves short because they do not understand how much control they personally have to change their bodies and their lives for the better. This Workout Guide is just one example. All it takes to excel at anything is a little bit of self confidence and some perseverance. Finding a good mentor doesn't hurt either.Exercise Type: Lower Body Repetitions: 10 - 20Instructions: 1. Get on the floor on your hands and knees. 2. Engage your core muscle by sucking in your stomach and keeping your back straight. 3. Lift one knee up and out until it is at the same level as your hip or as close as you can get it. 4. Keep your knee bent at 90 degrees and your ankle flexed. 5. As you leg comes up try not to let your weight shift over to your support side. 6. Lower your leg to the starting position. 7. Continue the exercise on the same leg.6. Tricep DipUse Our "V" Shaped Dip Stand to Chisel out the "V" Shape in Your Triceps 7. Fire HydrantWe know this one looks funny, but we can get away with it because this is a home workout. It's also great for core stability. 8. Modified Pull Up - Elevated feetA pull up motion with less resistance.