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28Oct/10Off

Tuck Crunch

  1. To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
  2. Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.
  3. Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
  4. While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
  5. Slowly begin to lower your torso back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.

Variations: This exercise can be performed with a weighted plate resting across your chest with your arms holding it. This can be a bit challenging for those who have never performed this exercise with weights. Always try the exercise without weights before moving to weighted plates.

You can also perform this exercise with your hands clasped behind your head. This is a great way to add variety to your routine.

Filed under: Abs Comments Off
26Oct/10Off

Weighted Ball Side Bend

  1. To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
  2. Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
  3. Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
  4. Raise the side of your torso up by laterally flexing at the waist while exhaling.
  5. Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.
  7. Switch sides and repeat the exercise.

Caution: If new to this exercise it is best to perform it without any weights until you develop good form.

Filed under: Abs Comments Off
26Oct/10Off

Lying Face Down Plate Neck Resistance

  1. Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.
  2. While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
  3. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
  4. Repeat for the recommended amount of repetitions.

Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.

Variation: You can opt to use no resistance at first.

Filed under: Neck Comments Off
19Oct/10Off

Wide-Grip Barbell Bench Press

  1. Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your middle chest.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.

Caution:

  • If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
  • Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
  • Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can use dumbbells for this exercise as well as exercise bands.

Filed under: Chest Comments Off
19Oct/10Off

Two-Arm Kettlebell Military Press

  1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
  2. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.
Filed under: Shoulders Comments Off
19Oct/10Off

Standing Dumbbell Upright Row

  1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.

Filed under: Traps Comments Off
19Oct/10Off

Lying Face Up Plate Neck Resistance

  1. Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
  2. While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
  3. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
  4. Repeat for the recommended amount of repetitions.

Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.

Variation: You can opt to use no resistance at first.

Filed under: Neck Comments Off
14Oct/10Off

Zottman Curl

  1. 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.
  2. Make sure the palms of the hands are facing each other. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a second as you squeeze the biceps.
  5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
  6. Slowly begin to bring the dumbbells back down using the pronated grip.
  7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
  8. Repeat for the recommended amount of repetitions.
Filed under: Biceps Comments Off
12Oct/10Off

Wide-Grip Decline Barbell Bench Press

  1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your lower chest.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.

Caution:

  • If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
  • Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
  • Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Variations: You can use dumbbells for this exercise as well as exercise bands.

Filed under: Chest Comments Off
12Oct/10Off

Upright Barbell Row

  1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.

Filed under: Shoulders Comments Off