Orange Theory Fitness: Brighton

Tips for Effective Weight Loss

Follow these 20 Minute Total Body Workout

Leg Extension Steps

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.

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.

Barbell Curl:

Step 1: Stand up straight while holding a barbell in a shoulder-width grip.
Step 2: Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process.
Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps.
Step 4: Bring the barbell back to the starting position. Repeat for the desired number of reps.

Seated V-Bar Cable Row:

Step 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.
Step 2: Grasp the V-bar so that your palms are facing forward.
Step 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.
Step 4: Without moving your torso, exhale as you pull the V-bar towards your body until it nearly touches your chest.
Step 5: Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position.
Step 6: Repeat for a complete set.

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