Orange Theory Fitness: Charleston

Good Morning Workout

Importance of water for body building

Hammer Curl Steps

Step 1: Stand up straight with your torso upright. Hold a dumbbell in each hand at arms-length. Your elbows should be close to your torso.
Step 2: The palms of your hands should be facing your torso. This is the starting position for the exercise.
Step 3: Curl the weight forward while contracting your biceps. Your upper arm should remain stationary. Continue to lift the weight until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contraction for a moment as you squeeze your biceps.
Step 4: Inhale and slowly start to bring the dumbbells back to the starting position.
Step 5: Repeat for the desired number of reps.

Dumbbell Fly:

Step 1: Start by lying down on a flat bench. Hold a dumbbell in each hand, resting the weight on the top of your thighs. Your palms will be facing each other.
Step 2: Lift the dumbbells one at at time. Hold the dumbbells in front of you, shoulder width apart. The palms of your hands should be facing each other. Lift the dumbbells as if you were pressing them; stop and hold the weight before you lock out. This is the starting position.
Step 3: Bend your elbows slightly and lower your arms at both sides using a wide arc. Keep lowering your arms until you feel a stretch on your chest. Inhale as you do so.
Step 4: Bring your arms back to the starting position, using the same arc of motion as you did to lower the weights.
Step 5: Hold for a second in the starting position and then repeat the process 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.

Bent-Over Row:

Step 1: Hold onto a barbell with your palms facing down. Bend your knees slightly and bend forward at the waist while keeping your back straight. It should be almost parallel with the floor. The barbell should be directly in front of you; your arms should be perpendicular to the floor. This is the starting position.
Step 2: While keeping your torso stationary, lift the barbell toward you. Your elbows should be kept close to your body. Use only your forearms to hold the weight. When you get to the top, squeeze your back muscles and hold for a few seconds.
Step 3: Slowly lower the barbell back to the starting position.
Step 4: Repeat the process for the number of repetitions in your workout routine.

Incline Bench Press

Step 1: Lie down on an incline bench. Gripping the bar with a medium-width grip, lift the bar off the rack. Hold it straight over your head, keeping your arms locked. This is the starting position for the exercise.
Step 2: Inhaling slowly, move the bar down toward your upper chest.
Step 3: After a slight pause, push the bar back to the starting position. Exhale while doing so. Arms should be locked. Squeeze your chest and hold for a second before bringing the bar down again.
Step 4: Repeat the process for the desired number of repetitions.
Step 5: Place bar back on rack when the exercise has been completed.

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