Clark Hatch Fitness Center

I've found these simple steps right after being dumped and humiliated in front of all my loved ones, so I gave it all on following these method and the look on his face was priceless

He Fell On His Knees When He Saw Me "He made me feel I've lost everything because of very shallow reasons, I made him pay by being the person I really am underneath"

Legs and Glutes Workout

Hyperextensions With No Hyperextension Bench

1. With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.

2. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.

3. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise.

4. Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.

5. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed using a hyperextension bench. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.

15-Minute Workout: Fresh Flat Belly Moves
(Use a stability ball to round out your ab workout)

MOVE 1: Stability Ball Roll-Out
Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists (a). Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop (b). Pause, then bend your elbows to roll the ball back to start. Repeat eight to 10 times.

MOVE 2: Stability Ball V-Pass
Lie faceup on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor (a). In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (b). Squeeze the ball with your legs and lower your arms and legs back to the floor (c). Repeat, passing the ball back to your hands. That's one rep. Do eight to 10.

MOVE 3: Stability Ball Single-Leg Press
Rest your upper back on a stability ball and cross your left leg over your right knee (a). Lower your hips toward the floor (b). Pause, then press through your heel to return to start. That's one rep. Do eight to 12, then repeat on the other side.

MOVE 4: Plank Shoulder Taps
Get into a pushup position with your hands shoulder-width apart on the floor and your shins resting on top of the ball (a). Keeping your hips square to the floor, lift your right hand and tap your left shoulder (b). Return to start and repeat with the other arm. Continue alternating for a total of 26 reps.

Get Flat Abs Fast (at Any Fitness Level)
Beginner: V-Sit Pull-Back

Tip: Keep your neck relaxed while you crunch. Need help? Simply place your tongue on the roof of your mouth!

Targets: Abs and obliques

1. Sit with knees bent, legs together, arms at shoulder level in front of you.
2. Engage abs and lean back slightly.
3. Rotate torso to right and pull elbow back to tap mat.
4. Return to start. Switch sides; repeat.
5. Do 20 reps total, alternating sides.

7 Tone-All-Over TRX Exercises

1. TRX Jump Squats
A.Face the midpoint of the TRX, one handle in each hand. Pushing glutes back and knees out, squat down until butt goes passes knees, arms raised above your head still holding handles.
B.Jump up into the air, land and repeat.

2. TRX Single Leg Lunge
A .Face the midpoint and grab both handles with slight bend in elbow. Step right leg behind you and lunge down so right hip is directly over right knee, left knee stacked over left ankle.
B .Using legs, push back up to standing. Do 45 seconds, then switch legs.

3. TRX Bicep Curl
A. Face the midpoint, one handle in each hand, palms facing up, arms fully extended in front of you. Lean body back on a diagonal, keeping straight arms and straight legs still.
B. Keeping core tight, bend at the elbows and curl hands towards shoulders. Lower back down.

4. TRX Tricep Curl
A .Face away from the midpoint, one handle in each hand, arms extended overhead, palms facing down and body tilted toward the floor on a diagonal. Without moving the rest of your body, bend elbows and bring hands towards forehead.
B. Without moving elbow position, straighten arms again.

5. TRX Chest Press
A .Face away from the midpoint, one handle in each hand, arms extended forward, walk your feet back until your in a high plank position, body in line from head to toe. Bend at the elbows and lower into a push-up, bringing the chest down to the same level as your hands.
B .Push back up until arms are fully extended.

6. TRX Plank
Sit on the ground facing the midpoint and place both feet in the bottom loops of the TRX bands. Flip over so you're facing away from the midpoint. Place your hands on the ground shoulder width apart, and using your arms and legs, push your body off the ground so you're in an elevated plank, body in line from head to toe and hold.

7. TRX Atomic Pushup
A. Start in elevated plank position. Keeping legs together, raise your hips, bringing knees towards your face.
B .Return to plank position, perform a push-up, then repeat.

Steps Of Stability Ball Knee Tucks

Step 1

Starting Position:

Begin in an all-fours position with your torso on the ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.

Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement.

Step 2

Once you have established your abdominal engagement, slowly walk your hands forward until your feet come off the floor. Continue walking out until the fronts of your thighs or knees are resting on the top of the ball in a plank position.

It is important to keep your ribcage knitted together and the abdominals strong in order to maintain a rigid torso. Your legs should be very active so that your entire body is straight as a board and aligned parallel to the floor.
Keep your shoulder blades pulling away from your shoulders and toward your hips. Elbows must be straight and hands directly under your shoulders. Keep your legs active.

Step 3

Curling Phase: Exhale and slowly bend your knees towards your chest. The ball will roll forward as your knees tuck under your torso and your hips lift toward the ceiling.
NOTE: This brings your body into somewhat of a handstand position. Be aware of your shoulder strength and keep the elbows straight.

Ideally, your knees are under your hips, your hips are toward the ceiling and your shins are on top of the ball. Hold this position for a breath.

Step 4

Lowering Phase: Inhale and straighten your legs, rolling the ball back the plank position.

MODIFICATION: If you are uncomfortable or feeling unsafe with your hips raised and shins on the ball, simply tuck your knees into your chest without lifting the hips.

Real Calories Burned

Total Fat Burning

Lying Dumbbell Curls

Lying dumbbell curls, also known as lying supine dumbbell curls, is an isolation type exercise for the biceps. The word “supine” is used to describe the exercise because it is performed by lying flat on your back with your chest facing upwards. Performing this exercise works the biceps almost exclusively, especially the long head. Additional muscles that benefit from lying dumbbell curls are the brachioradialis (forearms) and the front deltoids (shoulders).

AB Workout