Chest Press | muscles targeted: pectorals, triceps
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If it is setup properly the vertical handles will be right in front of your hands.
Step 2: It is not necessary to have your feet flat on the ground. It is more important that the handles are positioned at armpit level. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: Turn the dial on your left to adjust the amount of resistance.
Step 4: Grab the vertical handles and push out in front of you, extending your arms. Remember to keep your back pressed firmly against the back pad. Without pausing, return to your starting position in a smooth and controlled manner.
Don’t rush. Start with a weight that allows you to perform the exercise through a full range of motion. Don’t lock your elbows!
Repeat for 10-12 reps. 2–0–2 tempo.
Dumbbell Wood Chop | muscles targeted: quadriceps, hamstring, deltoids, abdominals
Step 1: First, when choosing a dumbbell for this exercise, be sure you are able to lift it over your head. Selecting a proper weight can sometimes be difficult, but it’s always important to start light and then increase as needed.
Step 2: Position your feet so they are just outside of your hips as though you were going to perform a squat. Once your feet are set, you will hold the weight with both hands and your arms straight in front of you.
As you move the weight from a low position to a high position, squeeze your abs.
Step 3: Start by squatting down and your arms will move with your body (the dumbbell should be at knee height). Once you reach the lowest depth of your squat you would then push through your heels and accelerate your body in an upward motion keeping your arms straight. The weight should move from your knees to above your head. Be sure not to take the weight past the point that you can still see the dumbbell.
Repeat for 10-12 reps. 2–0–2 tempo.
Band Row | muscle targeted: rhomboids, latissimus dorsi, trapezius
Step 1: Before beginning, choose a resistance band that will provide enough resistance to challenge you and allow you to perform 8-12 repetitions.
The bands are color-coded for their resistance. Tug on the bands to gauge their strength or ask a staff member if you have difficulty selecting an optimal color.
Step 2: Start by wrapping the exercise band around a fixed object that will not give or move while performing the exercise. Be sure that the resistance is even on both sides.
Step 3: Stand with your feet even with your hips and extend your arms straight out in front of you without locking your elbows. While maintaining whole body alignment, grab the handles in a neutral grip position and pull toward your chest. Focus on retracting your shoulder blades. Your hands should finish at the sides of your chest aligned with your arm pits.
Imagine squeezing an orange between your shoulder blades.
Step 4: Slowly resist the band as it retracts back to the starting position.
Repeat for 10-12 reps. 2–0–2 tempo.
Leg Curl | muscles targeted: hamstrings
Step 1: Begin by sitting in the seat in an upright position making sure your back is pressed firmly against the back pad.
Step 2: Your knee should be aligned with the red circle on your left. If you need to adjust the seat forward or backward, pull the blue handle on your right located on the side.
Step 3: There is a blue handle on your left, slightly in front of you. Pull this so the upper lower leg pad moves towards you. Slide your feet in so your legs are straight out in front of you. Push the handle to lock the adjustment.
Step 4: The upper lower leg pad should rest just below your knees. The other pad should rest above the back of your shoes. If you have to adjust it for comfort, use the lever on your left and set it to either S (small), M (medium), or L (large).
Write down your machine settings to save time the next time you go to the gym.
Step 5: Turn the dial on your left to adjust the amount of resistance. At the end of your set, you should feel as though it was an optimal challenge.
Step 6: Now that you are ready to go, push down through your heels bringing your feet underneath the seat. Do your best to fully bend your knees as though you are trying to kick your backside.
Step 7: Without pausing when your feet are beneath you, return to your starting position in a smooth, controlled manner.
Repeat the movement for 10-12 reps. 2–0–2 tempo.
Leg Extension muscles targeted: quadriceps
Step 1: Begin by sitting in the seat in an upright position making sure your back is pressed firmly against the back pad.
Step 2: Your knee should be aligned with the red circle on your left. If you need to adjust the seat forward or backward, pull the blue handle on your right located at the side of the seat.
Step 3: Also, the footpad should rest on your ankle/tongue of your shoe, use the lever on your left and set to S, M, or L (small, medium, large) to ensure it is properly setup.
Write down your machine settings to save time the next time you go to the gym
Step 4: Setting a proper weight can sometimes be difficult, but it’s always important to start light and then increase as needed. Turn the dial on your left to adjust the amount of resistance. At the end of your set you should feel as though you worked hard without overdoing it or feeling as though it was too easy.
Step 5: Now that you are setup, kick your feet out in front of you until they are almost completely straight (do not lock your knees). It should take approximately 2 seconds to extend all the way.
Step 6: Without pausing at the top, return to your starting position in a smooth, controlled manner. Before the weight resets, repeat the movement as described in Step 4.
Repeat for 10-12 reps. 2–0–2 tempo.
Shoulder Complex | muscles targeted: deltoids
Step 1: Before beginning, choose dumbbells that will provide enough resistance to challenge you and allow you to perform the desired amount of repetitions.
This exercise is complex and it is recommended to start with light weights and increase as needed. Start with 5 lbs and remember, you aren’t trying to impress anyone!
Step 2: Stand with your feet even with your hips, holding the dumbbells in front of you, with your arms straight, resting on your thighs. Raise your arms straight out in front of you so that your arms are at a 90 degree angle with your body. Without pausing, return to your starting position without letting the weights rest against your body.
Step 3: Then, move your hands to the side of your body. Once in this position, keep your elbows slightly bent and raise your arms out to the side. Your arms will once again form a 90 degree angle with your body. Without pausing, return the weights to the starting position of this movement at your sides.
Repeat for 10-12 reps. 2–0–2 tempo.
Heel Touches | Abs muscle targeted: abdominals, obliques
Step 1: Before getting down on the floor, grab an exercise mat that is comfortable for you and make sure that it doesn’t slide on the floor.
Step 2: Lie flat on your back with your knees bent and feet on the floor. Try to slide your butt close to your heels. This is called the, “hook-lying position.”
Step 3: Begin my extending your arms at your sides and be sure to keep your chin tucked at your chest. When performing the movement, reach towards your heels, contracting your upper abdominals.
Exhale as you extend while maintaining the stretch to more fully engage your abdominal muscles!
Step 4: Return to your starting position without letting your shoulders touch the ground. This will keep the abs engaged until you complete your desired amount of repetitions.
Repeat for 10-12 reps. 2–0–2 tempo.
Rotary Torso | muscles targeted: obliques, abdominals
Step 1: Before sitting down, you will adjust the weight by pulling out the pin and inserting into a weight that is suitable for you. Setting a proper weight can sometimes be difficult, but it’s always important to start light and then increase as needed.
Step 2: Have a seat and position your legs so they rest on each side of the pad at the front of the seat. Be sure to start in a position which allows you to rotate as much as your body allows.
Step 3: Before wrapping your arms around the upper body pads, sit back far enough that the small of your back rests against the lower back pad. Once your body is position, then wrap your arms around the upper pads.
Step 4: Using your inner leg muscles, squeeze the pad between your knees and then rotate using your trunk as far as you can. Remember to keep your back pressed firmly against the back pad. Without pausing, return to your starting position (~2 seconds) in a smooth and controlled manner.
Repeat for 10-12 reps. 2–0–2 tempo.
Step 5: After completing repetitions on the first side, pull the yellow handle on your right and rotate the seat to the same position, but on the opposite side. Then repeat steps 2, 3, and 4.
Focus on keeping your abs tight and lead with your belly button!
Band Bicep Curl | muscles targeted: biceps
Step 1: Before beginning, choose a resistance band that will provide enough resistance to challenge you and allow you to perform 8-12 repetitions.
Tip: The bands are color-coded for their resistance. If you are unsure which resistance is best for you, try tugging on the bands to gauge their strength or ask a staff member.
Step 2: Start by standing on the exercise band at the middle of your shoes. Be sure that the resistance is even on both sides.
Step 3: Grab the handles so that your palms are facing out and be sure to keep your wrist in line with your arm.
Step 4: Pull the handles toward your body as much as you can and pause at the end. Your elbows should not move away from your body. Return back to your starting position without decreasing the resistance of the band.
While performing the movement, pretend you are holding a newspaper under your arm. This will remind you to keep your elbow at your sides.
Repeat for 10-12 reps. 2–0–2 tempo.
Triceps Push | down muscles targeted: triceps
Step 1: Before beginning this exercise, be sure to check the selected weight. Setting a proper weight can sometimes be difficult, but it’s always important to start light and then increase as needed. Pull out the pin and adjust the amount of resistance. At the end of your set you should feel as though you worked hard without overdoing it or feeling as though it was too easy.
Step 2: Stand close to the machine with your feet even with your hips. Reach up and grab the bar and bring your elbows to your sides. Your elbows will be bent at approximately a 30 degree angle.
Step 3: Extend at your elbows all the way so that your hands finish at mid-thigh level. Return back to your starting position without resetting the weight.
Think about your elbows being glued to your sides. Don’t let them bow outward!
Repeat for 10-12 reps. 2–0–2 tempo.