Fitness-Club Spandau

WOMEN - If you Have 1 Free Minute, READ This Now

How to Shed Sizes in 2-Weeks Without Even Trying Never Skip a Meal Again!

Dumbbell Pullover

Lay sideways on the bench so that only your upper back is on the bench.

Brace yourself with your feet.

Take the dumbbell in both hands.

Keep your arms straight and hold the dumbbell over your chest.

Keeping your arms straight bring the dumbbell back behind your head.

Then bring it back over top of your chest. This completes one repetition.

Reverse Fly Exercise

1 Grab a dumbbell in each hand and stand with your feet shoulder width apart.

2 Bend over at the waist and let your arms hand with the dumbbells touching in the middle.

3 Keeping your arms straight lift the dumbbells out the side of your body.

4 Pinch your shoulder blades together at the top and then lower the dumbbells back down to starting position.

5 This completes one repetition.

V-Up Exercise

Lie down on the floor on your back with your arms extended straight back behind your head. Your legs should also be extended. This is the starting position.

Exhale and bend at your waist while raising your legs and arms to meet in a jacknife movement.

Lower your arms and legs back to the starting position, inhaling as you do so.

Repeat for the desired number of reps.

Decline Bench Press

Lie down on a decline bench and secure your legs at the end.

Lift the bar from the rack using a medium width grip. Hold it over yourself with your arms locked. Your arms should be perpendicular to the floor. This is the starting position.

As you inhale, bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.

Move the bar back up to the starting position as you exhale. Use your chest muscles to push the bar. Hold for a second and then bring the bar down slowly again.

Repeat for the number of reps in your set.

Replace the bar on the rack when done.

Side Plank Hip Lift

Lay down on your side so that only your forearm and the side of your foot are touching the ground.

Make your body into a straight line (side plank position).

Bend at the waist and lower your hip towards the ground and then back up again.

Repeat for the desired amount of repetitions and then switch sides.

Scissor Kick

1 Lie on your back on an exercise mat on the floor with your legs extended in front of you and your arms by your side, palms down.

2 With knees slightly bent, raise your legs off the ground about half a foot for your starting position.

3 Keeping your legs straight with your knees slightly bent, lift one leg upward until it is at a 45 degree angle and your toe is pointing to the ceiling.

4 Lower the leg that is raised while raising the other leg that is lowered, keeping your heels a few inches off the ground at all times.

5 Breathing regularly, continue to alternate legs in this scissor fashion for a complete set.

Spiderman Plank Exercise

Assume a standard push-up position.

Begin exercise by bringing your left knee to your left elbow.

Return to starting position and repeat with the right side.

Oblique Crunch Exercise

: Lie on your left side on an exercise mat with your knees slightly bent.

: Place your left hand on your abdominals and your right hand against the right side of your head.

: While breathing out, raise your shoulders off the ground, crunching your obliques by bringing your elbow toward your hip.

: Hold in the crunch position for a few counts and then slowly lower yourself back down to the exercise mat while breathing in.

: Repeat for as many repetitons as are comfortable.

: Switch sides.

Pulse Up

Lie down on your back and raise your legs so they are pointing straight up toward the ceiling. Keep legs as straight as possible.

Place your hands under your tailbone or along your sides with palms down. This is the starting position.

Begin exercise by raising your hips straight up off the ground, while keeping your legs perpendicular to the ground. Try not to let your legs fall backward or forward, but straight up.

Pause, then slowly lower hips back down to starting position. Repeat as necessary.

Alternating Hammer Curl

1 Stand straight with your torso in an upright position. Hold a dumbbell in each hand at arm's length, keeping your elbows close to your torso.

2 Your palms of your hands should be facing toward your torso. This is your starting position for the exercise.

3 Keeping your upper arm stationary, curl the right dumbbell forward. As your bicep contracts, breathe out. Continue the motion until your bicep is completely contracted and the dumbbell is at shoulder height. Hold this position for a second while squeezing your bicep. Only your forearm should be moving.

4 Slowly start to move the dumbbells back to your starting position. Breathe in while doing so.

5 Repeat the movement with your left hand. This completes one repetition.

6 Repeat the process for the recommended number of repetitions.

Decline Push-Up

1 Place your feet on a bench or a raised platform and get into the push-up position with your hands slightly wider than shoulder-width apart.

2 With your feet on the bench and your arms holding your body up, begin exercise by lowering yourself down to the ground while keeping your entire body in a straight line.

3 Lower your chest as close to the ground as you can, pause, then push yourself back up to starting position.