Life Time Fitness: Shaumburg

Bent-Over Row
This exercise has an average weight of 101.50 lb, a best weight of 495.00 lb, and has been logged 194 times in the last year. To perform this exercise do the following steps:

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.

7 Minutes Intense Cardio Workout

How to do the Tricep Pushdown Steps

Step 1: Feet shoulder width apart, face a high pulley machine with an attached bar at shoulder level height and grasp it with your palms facing down (pronated). Hold the bar close to your chest for your starting position.
Step 2: Keeping your body stationary, exhale as you lower the bar by completely extending your arms downward until the bar touches your thighs.
Step 3: Hold for a moment and then inhale as you slowly return the bar to shoulder level.
Step 4: Repeat for a complete set.

Calorie Killer Cardio Circuit

One-Arm Dumbbell Row:

1: With a dumbbell on each side of a flat bench, place your right hand and your right knee on the flat bench.

2: With a straight back and your stomach parallel to the weight bench, grasp the left hand side dumbbell with your left hand, palm facing towards you.

3: Exhaling, bring the dumbbell straight up to your chest by bending the elbow back to a 90 degree angle.

4: Inhaling, lower the dumbbell until your arm is straight down and your elbow has only a slight bend.

5: Repeat for a full set of repetitions and then switch sides.

Good Morning Workout

Hammer Curl Proper 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.

Bodyweight 40 Minute Workout

Bench Press Steps

Step 1: Lie on your back on a flat bench. Lift the bar off the rack and hold it straight over you, keeping your arms locked. This is the starting position.
Step 2: Next, inhale and bring the barbell down in a slow and controlled manner until it reaches your mid-chest.
Step 3: Pause briefly before raising the barbell back to your starting position as you exhale. Your focus should be on using your chest muscles to move the bar. Lock your arms at the top of the movement and squeeze your chest before slowly bringing the barbell down again. This step should take twice as long raising the weight to get the maximum benefit.
Step 4: Repeat the movement for the desired number of repetitions.
Step 5: The final step in the exercise is to place the barbell on the rack.

30 Minute Ab Workout