Fitness Exercise Instructions

The beginner and intermediate fitness routines use the following exercises. Click on an exercise below to see how it's done:

Squat and Shadow Box Feet are placed approximately shoulder width apart. Squat down until legs are bent to a 90 degree angle from the floor. Use a 1-2 punch combination on the way down then, a 1-2 punch combination on the way back up. Feet should remain flat with knees staying behind the toes. Note: We recommend starting with a chair behind you, until your body is able to adapt to the proper depth. Use the chair as a reference point, not to rest. Target Muscle Groups - quadriceps, hamstrings, glutus, calves, low back, shoulders

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Lunge and Pickup Start in a standing position. Lunge forward with your right leg, finishing so your right thigh is at a 90 degree angle to the floor. Pick up an object (pen) and reverse lunge back into the starting position. Lunge forward again and place the object back on the floor and return back to the standing position. This is equal to one repetition. While performing a lunge keep your naval pulled into your spine, and focus on your breathing inhaling on the way up and exhaling on the way down. Target Muscle Groups - quadriceps, hamstrings, glutus, hip flexors, low back

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Standard Pushup Start face down on the floor with a flat back and your shoulders directly over your hands. Lower the body down approximately 2 inches from the floor, maintaining correct posture, and push yourself backup. This is equal to one reptition. Target Muscle Groups - chest, shoulders, triceps

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Decline Pushup Hands should be placed on a table top, counter or bench. Hands should be directly in line with the shoulders, while the body is at a 45 degree angle to the floor. Lower the body down approximately 2 inches from the counter, maintaining correct posture, and press yourself bak up. This is equal to one repetition. Target Muscle Groups - posterior deltoid, lower chest, triceps

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Incline Pushup Start with your feet on the top of a bench or chair, with your feet approximately 1-3 feet off the ground. Hands should be placed on the floor underneath the shoulders. Lower the body down until your chest is approximately 2 inches from the floor, maintaining correct posture. Now push yourself back up to the starting position. Target Muscle Groups - anterior deltoid, upper chest, triceps

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Positive Pushup Start in the standard pushup position. Unlock your elbows and hold for 2 seconds. Take 3 seconds to lower yourself until your arms are at a 90 degree angle and hold for 2 more seconds. Take 3 more seconds to lower yourself to the floor making it 1 repetition. One repeition should take you 10 seconds. Target Muscle Groups - chest, shoulders, triceps


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Towel Row Start in a seated position with your legs position out in front of your body. Roll up a full sized towel and place it in the arch of your right foot, while holding each end of the towel in your hands. Resisting with your leg bent, pull the towel back focusing on your rhomboids. Use your leg to create maximum resistance throughout each repetition. Switch to the other leg, after the 1st set is completed. Target Muscle Groups - rhomboids, latissimus dorsi

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Resistance Bicep Curl Start in a seated position placing the inside part of your elbow against your right thigh. Place your left hand over your right wrist for maximal resistance. Curl the right arm up focusing on the bicep muscle, using the left arm to create maximum resistance throughout each movement. Switch to the other arm after the set is completed. Target Muscle Groups - biceps

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Resistance Triceps Pushdown Start in a seated position with your left hand grabbing your right wrist. Pull your right arm up with your left hand finishing with your elbow high. You want to focus on your right tricep resisting the pull. When the movement is complete continue to pull with your left arm while forcing your right arm down. Switch to the other arm when the set is complete. Target Muscle Groups - triceps

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Crunch Extension Start flat on your back with your legs and arm outstretched, simultaneously start to bring your knees towards your chest, while raising your chest to your knees with your arms extended on the outside of your legs. Focus on your abdominabls throughout the exercise, breathing out on every contraction. Target Muscle Groups - transverse abdominals

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Single Leg Extension Toe Touch Start lying flat on the ground with your arms directly over your head. Lift your left leg and right arm in sequence touching your hand to your foot. Focus on your abdominal region while breathing out on the contraction. Target Muscle Groups - transverse abdominals

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Seated Twist Start in a seated position with your legs bent and lifted off the ground. Balance your body, focus on pulling the naval into the spine. Use an object (book) to pick up from the floor, starting on the right side. Transition the object from the right side across the body finishing on the left. Touch the object to the floor being sure not to rest. Over and back accounts for one repeition. Target Muscle Groups - obliques

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Squat and Shadow Box

Lunge and Pickup

Standard Pushup

Decline Pushup

Incline Pushup

Positive Pushup

Towel Row

Resistance Bicep Curl

Resistance Triceps Pushdown

Crunch Extension

Single Leg Extension Toe Touch

Seated Twist