Body Harmony Pilates Studio

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Insane Cardio Workout

Sunrise Circuit

Single-Leg Leg Press

Step 1: Load the desired weight onto the machine and position yourself in the provided seat.

Step 2: Position your right foot toward the upper center of the platform and rest your left foot on the bottom of the platform.

Step 3: Next, begin the exercise by releasing the pin so that all the weight is now supported by your right leg.

Step 4: Bend at the knee and lower the weight down until the your upper and lower leg form a 90 degree angle.

Step 5: Drive the weight back up with your right heel until your leg is almost completely straight. Do NOT lock your knee. This completes one rep.

Cable Incline Pullover

1: Lie on an inclined bench facing away from a high pulley machine with a straight bar attachment.

2: Holding onto the straight bar attachment overhead with an overhand grip, extend your arms in front of you. Your hands should be shoulder width apart. The bar should be positioned two inches away from your upper thighs. This is the starting position.

3: While keeping your upper arms stationary, lift them back in a semi-circle until the bar is positioned straight over your head. Inhale during this portion of the movement.

4: Slowly move back to your starting position using your lats. Hold the contraction when you get to the starting position. Exhale as you do so.

5: Repeat for the desired number of reps.

Incline Seated Dumbbell Curl

Step 1: Sit on an incline bench that is positioned at a 45-degree angle. Hold a dumbbell in each hand.
Step 2: Hold a dumbbell and perform an incline bicep curl, keeping your wrists as far back as possible. This will neutralize any stress placed on them.
Step 3: Let your arms hang down to your sides with your elbows in. Turn the palms of your hands forward and point your thumbs away from your body. This is the starting position.
Step 4: Curl up the dumbbells at the same time until your biceps are fully contracted. Exhale. Hold the contraction for a second when you get to the top.
Step 5: Move back to the starting position.
Step 6: Repeat for the number of reps in your set.

Decline Bench Press

1: Lie down on a decline bench and secure your legs at the end.

2: Lift the bar from the rack using a medium width grip. Hold it over yourself with your arms locked. Your arms should be perpendicular to the floor. This is the starting position.

3: As you inhale, bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.

4: Move the bar back up to the starting position as you exhale. Use your chest muscles to push the bar. Hold for a second and then bring the bar down slowly again.

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

6: Replace the bar on the rack when done.

Total Body Toning Workout

Seated Cable Rear Lateral Raise

1: Sit down on the bench and grasp the corresponding handles.

2: Sit up straight and begin exercise by performing a reverse fly.

3: Repeat for the desired reps

Leg Press

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).

Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.

As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.

Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.

Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Narrow Stance Leg Press

1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately three inches apart with the toes pointed slightly out.

2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. This is the starting position.

3: Slowly lower the platform until your upper and lower legs make a 90-degree angle.

4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.

5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

Ab Twist

Step 1: Sit with your backside on an exercise mat. Hold your feet a few inches off the ground with your knees slightly bent.

Step 2: Hold your arms straight out in front of your chest with palms together. Next, lean back slightly to where you have to hold yourself up with your abdominal muscles.

Step 3: Now twist your torso to your left side, pause, then twist back to center position. Then twist to the right side and twist back to center. This completes one rep.