Fitness Evolution: Figarden Loop

Excuses dont burn calories

Bench Press with Chains

Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.

Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.

Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.

Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

5 Minutes Abs Workout

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Quick and easy 10 minute circuit

Proper Close-Grip EZ-Bar Curl with Band

Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.

While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.

Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

Slowly begin to bring the bar back to starting position as your breathe in.

Repeat for the recommended amount of repetitions.

Seated Glute Stretch Guide

Begin seated on the ground with both legs extended.

Bring your right knee up and over your left leg so that your right foot is on the ground. Keep the left leg extended.

Hold your right knee with both hands and pull it into your chest. Hold the stretch for 30 seconds.

Repeat with the opposite leg.

Single Leg Glute Bridge

Lay on the floor with your feet flat and knees bent.

Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.

Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.

Extend as far as possible, pause and then return to the starting position.

Proper Kneeling Squat Guide

Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.

With your head looking forward, sit back with your butt until you touch your calves.

Reverse the motion, returning the torso to an upright position.

Lying Glute Guide

Lie on your back with your partner kneeling beside you.

Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.

Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.

After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.