Anytime Fitness Gym: Steamboat Springs

10 Minutes Abs Workout

Upright Row

1: Stand upright with your feet shoulder width apart.

2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.

3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.

4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.

5: Hold for a moment and then reverse the motion back to the starting position.

6: Repeat for a complete set.

Alternating Dumbbell Front Raise

1: Pick up two dumbbells and stand up straight. The dumbbells should be positioned in front of your thighs with your hand facing down. This is the starting position.

2: Lift the dumbbell to the front, keeping your elbow slightly bent and the palm of your hand facing down. Keep moving up until your arm is positioned slightly above parallel to the floor. Exhale as you perform this movement and pause for a second once you reach the top. Inhale after you have paused the movement for a second.

3: Lower the left dumbbell down slowly until you reach the starting position. Lift the right dumbbell up at the same time.

4: Continue in this manner until you have completed the number of reps in a set for each arm.

Proper Facefull

1: Stand in front of a cable station with a rope attached to the high pulley (about head height). Grab the rope so that your palms are facing inward toward each other and your thumbs are in line with your chin.

2: Back up a few feet so that your arms are straight out in front of you and you feel tension in your arms.

3: Next, begin exercise by flaring elbows out and bending your arms while pulling the rope back toward your eyes with each hand on either side of your head.

4: The ending position should look like you are flexing your biceps with your knuckles facing your ears. Reverse movement and repeat as necessary. Workout

Perfect Workout

Plate Front Raise

1: Stand up straight holding a barbell plate with both hands. They should be positioned at the 3 o'clock and 9 o'clock positions. Your palms should be facing each other and your arms should be extended with your elbows slightly bent. Hold the plate down near your waist. This is the starting position for the exercise.

2: Raise the plate until it is slightly above shoulder level. Hold the contraction for a second.

3: Bring the plate back to the starting position, inhaling as you do so.

4: Repeat for the number of reps in your set.

Seated Military Press

1: Sit on a bench press with a barbell racked behind you.

2: Grasp the barbell so that your arms are in a 90 degree angle and your palms are facing forward.

3: Raise the barbell overhead and then lower it in front of you so that it is near your shoulders for your starting position.

4: Exhaling, raise the barbell straight overhead.

5: Inhaling, lower the barbell back to the starting position.

6: Repeat for a complete set.

5 Minute Tummy Workout

5 Mins Workout

Pull-Up

1: Facing a pull up bar, grasp the handles with your palms facing away from you.

2: Pull in your torso so that your chest is out and there is a slight curve to your lower back.

3: Exhaling, raise your body weight up until the bar touches your upper chest.

4: Contract your back muscles for a moment and then inhale as you extend your arms completely and return back to the starting position.

5: Repeat for a complete set.