Anytime Fitness Gym: Tallahassee - Apalachee Pkwy -

Proper Body-Up

Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.

Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.

Slowly lower your forearms back to the ground by allowing the elbows to flex.

Repeat.

8 Benefits To Working Out In The Morning

- IT'S EASIER TO FOLLOW HIGH-VOLUME TRAINING SYSTEMS

- YOUR HORMONES ARE WORKING TO YOUR ADVANTAGE

- IT LEAVES TIMES FOR OTHER PRIORITIES

- YOU'LL BE MORE FOCUSED WHEN YOU REACH THE OFFICE OR SCHOOL

- YOU'LL BE LESS LIKELY TO SKIP YOUR WORKOUT

- YOUR METABOLIC RATE WILL RECEIVE A QUICK BOOST

- YOU WON'T HAVE AS MANY DISTRACTIONS

- YOUR MOOD WILL IMPROVE

For Beginners :)

Proper Alternate Hammer Curl

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

The palms of the hands should be facing your torso. This will be your starting position.

While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

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

Repeat the movement with the left hand. This equals one repetition.

Continue alternating in this manner for the recommended amount of repetitions.

The only bad workout is the one you didn't do.

Proper Ankle On The Knee

From a lying position, bend your knees and keep your feet on the floor.

Place your ankle of one foot on your opposite knee.

Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

Board Press

Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.

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.

You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.

Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

If you still look cute after your workout... you didn train hard enough

Proper Frag 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.

Proper Concentration Curls

Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.

Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.

While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.

Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.

Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.