Anytime Fitness Gym: Altoona

Leg Workout

If you're tired of starting over, stop giving up.

The body achieves what the mind believes

Proper Dumbbell Tricep Extension -Pronated Grip

Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.

Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.

Then, exhale and use your triceps to return the weight to the starting position.

Proper Close-Grip Barbell Bench Press

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.

Repeat the movement for the prescribed amount of repetitions.

When you are done, place the bar back in the rack.

Brachialis-SMR

Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.

Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.

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Proper Barbell Incline Bench Press - Medium Grip

Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

As you breathe in, come down slowly until you feel the bar on you upper chest.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.

Repeat the movement for the prescribed amount of repetitions.

When you are done, place the bar back in the r

Proper Crunch

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

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

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.

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

Repeat for the desired number of reps.

Proper Plank

Assume a standard push-up position. Except instead of resting your weight on your hands, place your elbows and forearms flat on the floor.

Begin exercise by raising hips so that your entire body from your heels to your head is in a straight line. Hold this position for at least 30 seconds. Brace your core as if you were about to be punched in the gut and breath deeply throughout.