How to: Start in table top position and extend your legs behind you so you are balancing on your hands and toes. Your shoulders should be directly above your wrists and your feet should be together. Keeping your core engaged and maintaining a straight line from head to toe, swing your right leg to the side and gently tap your toes on
Primary muscles: Glutes, quads, hamstrings, inner thighs Secondary muscles: Core, calves, outer thighs Equipment: No equipment ALTERNATING SIDE LUNGE INSTRUCTIONS 1. Stand tall with your feet hip-width apart. 2. Step out to the side with your left leg, bend your left knee and push your hips back. 3. Return to the starting position and repeat the movement with the right leg. 4. Keep
It is very important to understand how important form is in performing these exercises. The picture above will help you understand the muscle anatomy of these exercises. The chin up or also known as the underhand grip pull up doesn’t just work your lats, the biceps are also involved. If you are a beginner who can't do an overhand grip pull
Exercise Instructions 1. Sit on the leg extension with your back firmly on the back rest. 2. Press the back of your knees firmly against the edge of the seat. 3. The leg extension pads should be set just above your ankles. Place your ankles under the extension pads. Keep your head level and place your hands on the grips.
Exercise Instructions 1. Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulders on each side. Keep your back straight and legs slightly bent at the bottom position. 2. Pull your body upward in a vertical line, keeping your elbows back. Gently pull upwards to either your chin or neck area making
Exercise Instructions 1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks. 2. Place your feet at shoulder width and keep them flat on the ground. 3. Slowly bend forward at the hips keeping your back flat. 4. Slightly bend
Exercise Instructions 1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands. 2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up. 3. Make sure you rotate your palms so they are facing forward. 4. In a controlled
Exercise Instructions 1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support. 2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor. 3. Take the weight off the rack and press
