Anytime Fitness Gym: Ukia

Proper Groiners

Get into a push-up position on the floor. This is the starting position for the exercise.

Jump forward using both your legs, landing with your feet next to your hands.

Go back into the starting position and repeat the movement. Continue for 10-20 repetitions.

ProperKettlebell Swing:

Stand with feet slightly wider than shoulder width and toes pointing at 11:00 and 1:00.

Grasp kettlebell with two hands while keeping arms straight (do not bend elbows), head looking straight ahead, and shoulder blades back and pinched together.

Unlock hips to lower kettlebell, let kettlebell drop between legs, and then thrust hips to "pop" up and use momentum of hips to swing kettlebell up to shoulder height.

If it was easy. everyone would do it.

Cross Crunch

Begin lying on your back with your knees bent.

Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed.

From this position, reach toward your right knee with your left hand. When your left hand touches your knee, bring it down toward your hip as you reach toward your left knee with your right hand.

Continue to alternate reaches while keeping your abdominals flexed.

Proper Bent Press

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.

Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.

Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

Proper Bent-Knee Hip Raise

Lay flat on the floor with your arms next to your sides.

Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.

Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.

Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.

Repeat for the recommended amount of repetitions.

Lean Legs Workout

Proper Barbell Curl

Stand up straight while holding a barbell in a shoulder-width grip.

Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process.

Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps.

Bring the barbell back to the starting position. Repeat for the desired number of reps.

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.