A PERSONAL FIT

"You Bring the Want, We Will Show You the How"

Exercise Pictures
Pictures By MicaJae's Photography
Click on a picture to for a larger view

Ab Rollout - Modfied(Left)

  1. Hold the Ab Roller with both hands and kneel on the floor.
  2. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  3. Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
  5. For modified do this move on a stability ball

Arnold Press

  1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. ...
  2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  1. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  2. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.

Bench Dip - Modified Bench Dip(Left)

Place hands on edge of bench. Position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor.

For modified Bend your knees.

Bench Glute Raise

Find a bench (a bed works well) and rest your shoulder across the edge, feet on the floor. Allow your hips to sag until your butt almost touches the floor. Now perform the same hip raise movement as in the Glute Bridge. Hip Thrusts are more difficult than Bridges because they move the hips through a greater range of motion.

Bentover Row 

Holding dumbbells palms facing each other, bend your knees slightly and bring your torso forward, by bending at the waist, pull up the dumbbells using your back while keeping the back straight until your elbows go above your back. Tip: Make sure that you keep the head up.

Cable Kickback

  1. Hook an ankle strap to a low cable pulley and then attach the cuff to your ankle.
  2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
  3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out.Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
  4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
  5. Repeat for the recommended amount of repetitions.
  6. Switch legs and repeat the movement for the other side.

Cable Side Leg Lift

Cable Wide Squat

Attach universal grips (a strap with two handles) at lowest height and grab a handle in each hand. Stand facing the weight stack, feet wider than hip-width apart, then sit your hips back and bend your knees to lower your body until your thighs are nearly parallel to the floor  keeping your elbows locked.

Calf Raise

  1. Hold dumbbells at your side feet hip width apart. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  2. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Calf Raise (Toes Out)

  1. Hold dumbbells at your side feet hip width apart with toes point out. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  2. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Chest Fly

* Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.

* Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in wide hugging motion until dumbbells are nearly together. Repeat.

*Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Keep elbows at fixed angle, only slightly bent. 

Chest Press

  Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.  Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.  Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.  Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.


Close Grip Chest Press

* Start off laying with back on a flat bench, feet in front of you and holding a dumbbell in each hand elevated above your chest.
* Slowly lower the dumbbells to your chest, keeping them close together, without touching and hold for a count.
*Return back to the starting position.
*Repeat for as many reps and sets as desired.

Concentration Curl

  1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Crunch

  1. Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
  2. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
  3. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
  4. At the top of the movement, flex your abdominals and hold for a brief pause.
  5. Then inhale and slowly lower yourself back down to the starting position.

DB Squat

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up.


Forward/Backward Lunge

Stand with your feet just under shoulder-width distance apart and your arms at your sides.
Hold a dumbbell in each hand, with your palms facing in toward your body.
Step forward with your right leg, landing on your heel and bending your right knee until your left leg makes a 90-degree angle to the ground.
Extend your right knee and hip to push your body back to the starting position.
Return the weights to their original position as you push backward.
Repeat the exercise with your left leg forward and right leg back for number of reps then switch sides

Forward Lunge w/Oblique Twist

To begin the lunge, stand with your feet slightly apart. Take a step forward with your right foot and bend both knees. Your back heel should lift off the floor. Descend until the back knee almost touches the floor. Twist your torso to the left without moving your lower body, and then rotate back to the center. Push off the floor with your right foot to return to the starting position. Repeat the exercise lunging with your left foot and turning your torso to the right.

Hammer Curl

With elbows to sides (never should leave you sides, raise dumbbells until forearms are vertical and thumbs face the shoulder. Lower to original position with control and repeat with alternative arm.

Hanging Leg Raise - Modified(Left)

  1. Hang from a Leg Raise Machine. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
  2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  3. Go back slowly to the starting position as you breathe in.
  4. Repeat for the recommended amount of repetitions.
  5. Modified bring your knees up until the torso makes a 90-degree angle.

Hip Thrust

Get into table position and place a weight (sandbags are the easiest) on your hips. Pressing through both feet with a mid-foot drive (i.e. feet flat), exhale forcefully and contract your core musculature as you drive through your feet and extend your hips upwards. Squeeze your glutes and keep pressing through your feet until you reach full hip extension (i.e. not over-extension!). Your torso and thighs should be roughly parallel with the ground – knees at a 90 degree angle. Pause for a moment, and then slowly lower your hips – smoothly, under control – until either a) your bum is hovering just above the ground, or b) your bum slightly touches the floor (i.e. without putting much weight on it – don’t rest your weight on the floor between reps). Pause for a moment in the bottom position, and then begin the hip thrust again.

Ice Skater

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.

Incline Bicep Curl

  1. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  2. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
  3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.

Incline Prone DB Row

  1. Using a neutral grip, lean into an incline bench.
  2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
  4. Pause at the top of the motion, and then return to the starting position.

Lateral Raise

Grasp dumbbells at side of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.

Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat. 

Leg Curl 

Adjust your legs on the machine so that the rollers rest just above your heels. Lie on your stomach and hold on to the bench or handles on either side.
Keeping abs tights and hips on the bench, curl the weight to 90-degrees, pausing and squeezing glutes for a moment at the top.
Slowly lower your feet back to the starting position, but don't let the weight touch the bottom before beginning the next rep.

Lying Skull Crusher

* Lie on your back on a flat bench or floor. Take a dumbbell or straight bar with a shoulder-width, palms down grip and hold it straight above you. Bending only at the elbows, lower the weight to your forehead then extend back up. Keep your elbows in.

* Your upper arms remain perpendicular to the torso in a vertical position throughout the movement. Fix your upper arms in a perpendicular position.

* Look for your upper arms to remain motionless and your wrists to remain solid throughout the movement. Avoid extending your shoulders towards the ceiling or elevating your shoulders towards your ears. Also avoid an excessive arch in your back.


Lying Toe Touches

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Mtn Climbers

Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time 


Pop Squat

Stand with your feet hip width apart. Sit your hips back and down into a squat position. Jump straight up and bring legs together then jump back into the squat position. Repeat.

Pullup - Modified(Left)

  1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  5. Repeat this motion for the prescribed amount of repetitions.
  6. Use an assisted machine or a jump stretch band for a modified pullup

Pushup

  • When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Depending on your strength and experience, your hands should be angled in a way that feels comfortable to you. You can also turn your hands inwards slightly if it’s less stressful on your wrists, or you can do your push ups on your knuckles (as long as you’re on a semi-soft surface like grass or carpet.
  • Your feet should be set up in a way that feels right and comfortable to you.For some, that might be shoulder width apart. For others, it might be that the feet are touching.  Generally speaking, the wider apart your feet, the more stable you’ll be for your push ups.
  • Think of your body as one giant straight line – from the top of your head down through your heels. Your butt shouldn’t be sticking way up in the air or sagging.
  • If you have a problem getting the proper form with your body, try this : clench your butt, and then tighten your abs. Your core will be engaged, and your body should be in that straight line. If you’ve been doing push ups incorrectly, this might be a big change for you.
  • Your head should be looking slightly ahead of you, not straight down. 
  • At the top of your push up, your arms should be straight and supporting your weight. You’re now ready to do a push up.

Reverse Glute Raise

Lie facedown on the edge of a Roman chair or weight bench so that your legs dangle to the ground. Hold the other end of the Roman chair with your hands.

Brace your core and lift your legs in the air with knees together. Your body should form a straight line from your shoulders to your feet. Pause, then return to the starting position.

Reverse Lunge
To begin, stand tall with you hands at your hips or overhead, which is the more challenging of the two positions. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.Returning to standing by pressing your right heel into the floor and brining your left leg forward to complete one rep.

Seated Row

  • Sit on the platform with knees bent and grasp the cable attachment. It's often a triangle handle but may be a bar.

  • Position yourself with knees slighlty bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over. Apply the 'straight back' that you learned in the squat and deadlift exercises.
  • Brace the abdominals and you're ready to pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
    • Target the middle to upper back by keeping the back straight and squeezing the shoulder blades together as you row, chest out. Even though it's called a row, it is not the classic rowing action that you might use on the aerobic rowing machine.
    • Return the handle forward under tension to full stretch remembering to keep that back straight even though flexed at the hips. Repeat the exercise.

Shoulder Press

  1. While holding a dumbbell in each hand, stand or sit on a military press bench or utility bench that has back support. 
  2. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  3. Now, exhale and push the dumbbells upward until they touch at the top.
  4. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  5. Repeat for the recommended amount of repetitions.

Single Leg Deadlift

Stand with feet together and hands just in front of thighs. Lift leg slightly so foot is just off floor. Lower torso forward and downward while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.

Situp

  1. Lie on your back with your knees bent and you feet flat on the floor.
  2. Place your finger tips behind your ears.
  3. Pull your shoulder blades back so your elbows are out to the side.
  4. Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
  5. Head always looking straight, no chin on chest and do not pull the head forward.
  6. Roll back down to the starting position.

SLDL

With your feet in the pulling position and holding the bar in a clean grip, set your back tightly in a complete arch. Hinge at the hips as far as you can without losing any arch in your back, unlocking the knees as you hinge, allowing them to remain slightly bent until you return to standing vertically, straightening them as you straighten the hips.

Split Squat

  1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
  2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
  3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
  4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Squat Press

Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position.

Standing Triceps Ext

  1. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
  2. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
  3. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Static Lunge

Start standing, feet together, holding a dumbbell in each hand. Take a big step behind you with your left leg, lifting your left heel off of the floor, keeping most of your weight in your right leg. Slowly bend both knees, lowering your body straight down until both knees make 90-degree angles, being sure to keep your front knee in line with your ankle. Push down through your front heel as you slowly stand back up.

Step Up

  • Start by stepping onto the bench with your right foot holding dumbbells at your sides.
  • Straighten your right knee to stand on the bench while tapping your left leg on the bench. Keeping your right foot still, bend your right knee as you lower your left foot to tap the floor with your left toes without putting your weight onto your left foot. This completes one rep. Press through your right heel as you straighten your right knee to stand on the box. Essentially, your right glute should be engaged for the entire set of reps. That's why it burns!

Straight Arm Lat Pushdown

  1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
  2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
  3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
  4. While keeping the arms straight, go back to the starting position while breathing in.
  5. Repeat for the recommended amount of repetitions.

Tricep Kickback

  1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
  2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
  3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.

Upright Row

  1. Grasp a 2 dumbbells or a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Walking Squat

  • Tie a resistance band around your ankles. Start with a lighter band (red/medium) and work your way up to a heavier band (green/advanced).
  • Begin standing with feet directly underneath your hips, abs and gluts engaged, and hands on your hips.
  • Squat halfway down and sidestep to the right as far as you can manage without splaying the knees inward. Bring the left leg toward the right with enough space to keep some resistance in the band. Concentrate on keeping your pelvis straight and sturdy and and avoid rocking your body and pelvis as you walk.

Wide Glute Raise

Lie on a decline bench with a weight plate or sandbag across your hips, your spine in a neutral position and take a wide stance with your feet. Face your toes outwards and bring your legs up to a 45 degree angle. Contracting your glutes, push your hips up, forming a straight line with your legs and back.

Wide Grip Lat Pulldown

  1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  6. Repeat this motion for the prescribed amount of repetitions.

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