Crunch Gym: Northridge

Early Morning Workout

Inverted Row Guide

Position a bar in a rack to about waist height. You can also use a smith machine.

Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

Pause at the top of the motion, and return yourself to the start position.

Repeat for the desired number of repetitions.

Plank Workout

5 Moves for Strong, Sexy Shoulders

Leg Workout

Bent Over Two-Arm Long Bar Row

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.

Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.

Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.

Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.

Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).

Repeat for the recommended amount of repetitions.

Proper Bent Over Barbell Row

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.

Then inhale and slowly lower the barbell back to the starting position.

Repeat for the recommended amount of repetitions.

The Drop 10 Workout

Shoulders + Ab's Workout sho

It's about hard work. Being fit isn't easy, otherwise, we'd all be fit. If you want something, you have to work for it.