Epsom College Fitness Centre

Elevated Cable Row

Step 1: Find an aerobics platform 4-6 inches in height.

Step 2: Place it on the seat of a cable row machine.

Step 3: Sit down on the machine; place your feet on the front platform or the crossbar. Make sure that your knees are slightly bent.

Step 4: Lean forward and grasp the V-bar handles.

Step 5: Pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched at this point and your chest should be sticking out. At this point, you should be feeling a stretch on your lats as you hold the bar. This is the starting position.

Step 6: Pull the handles back towards your torso while keeping your arms close to it. Exhale as you do so, and squeeze your muscles hard. Hold for a second and move back to the starting position while inhaling.

Step 7: Repeat for the desired number of reps.

Weighted Decline Sit-Up

Step 1: Sit on decline bench with weight in your lap.

Step 2: As you lower yourself backwards lock your arms out and raise the weight over your body.

Step 3: Touch your back to the bench and then using your abs lift your body back to starting position.

Step 4: As you sit-up keep the weight and your arms pointed to the ceiling.

5 Minutes Arms Workout

Leg Extension

Step 1: Sit on a leg extension machine. Position your legs under the pad and grasp the side bars with your hands. This is the starting position.

Step 2: Extend your legs to the maximum, exhaling as you do so. Pause a second in this contracted position.

Step 3: Lower the weight back to the original position as you inhale. Make sure your legs don't go past the 90-degree angle point.

Step 4: Repeat for the desired number of reps.

Full Body Circuit

Bench Workout

Burpee Pull-Up

Step 1: Stand tall with feet hip-width apart and arms at your sides.
Step 2: Bend knees and lower hips down while placing your hands to outside of your toes.
Step 3: Kick legs back until they are straight to transfer weight onto your arms. You should be in a push-up position.
Step 4: Reverse movement back to standing position and jump straight into a pull-up using an alternate hand grip or hook grip. Repeat.

Side Plank and Row

1: Attach a stirrup handle to the low pulley of a cable machine. Next, lie with your left side on the ground while facing a cable pulley machine. Feet should be together on top of each other.

2: Grab the handle with your right hand and prop up your body into a side plank by resting your upper body on your left elbow and forearm. This is the starting position.

3: Begin exercise by bending your elbow and pulling the handle to your ribcage. Be sure to keep elbows tucked in, do not let it flare out. Pause, then slowly straighten arm back out. This completes one rep.

Seated V-Bar Cable Row

1: Attach a V-bar to a rowing machine and sit on the bench with your feet on the foot rest and your knees slightly bent.

2: Grasp the V-bar so that your palms are facing forward.

3: Extend your arms as you lean backward, achieving a 90 degree angle between your waist and your legs. Slightly arch your back so that your chest protrudes. This is your starting position.

4: Without moving your torso, exhale as you pull the V-bar towards your body until it nearly touches your chest.

5: Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position.

6: Repeat for a complete set.

Crunch

1: Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle.

2: Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.

3: Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.

4: Slowly move down to the starting position. Exhale as you do so.

5: Repeat for the desired number of reps.

Full Body Workout