Anytime Fitness is the world’s largest 24 hour gym and co-ed fitness center chain. Over 2 million members worldwide Why? Because it's convenient, affordable, and fun. And with 24/7 access to thousands of our clubs around the globe, you can work out on your terms. Fitness has never been so easy; just the right exercise/ training for you, always open and has a safe atmosphere to keep you on the go.
Proper Leg Press
Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately a foot to one and half feet apart.
Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. This is the starting position.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.
Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.
Proper Bent-Over Row
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.
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.
Slowly lower the barbell back to the starting position.
Repeat the process for the number of repetitions in your workout routine.
10 Minute Fat Blaster
Proper Air Bike
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
Go back to the initial position as you breathe in.
Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
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.
Proper Drag Curl
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
Repeat for the recommended amount of repetitions.
Lean to work through the pain then push harder
Anytime Fitness Gym: Glendale Heights
|Monday||11:00 - 20:00|
|Tuesday||11:00 - 20:00|
|Wednesday||11:00 - 20:00|
|Thursday||11:00 - 20:00|
|Saturday||10:00 - 14:00|
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