Dumbbell Rear Delt Raise
Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions. Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each
Stationary Bike Run (version 4)
After adjusting your bike, start. Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard). RPE is how hard it feels to work at the level of resistance you've chosen. If it feels too hard, back off on
Lever Lying Crunch
Lie on machine with legs over pads or feet on foot bar. Grasp bars near head at each side. With hips stationary, raise upper back pad by flexing waist. Return and repeat.
Lever Seated Crunch (hands pad)
Position seat so shoulders are same height of padded lever. Sit on the machine and place arms over lever pad. Push the padded lever down slightly until shoulder is fixed at approximately 90º or slightly greater. With hips stationary, flex waist in "C" shape so elbows point downward. Return and repeat.
Lever Seated Row (version 2)
Sit on seat and position chest against pad. Push foot lever if available. Grasp narrower parallel grip handles. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Lever Seated Leg Curl (female)
Sit on apparatus with back against padded back support. Place back of lower leg on top of padded lever. Secure lap pad against thigh just above knees. Grasp handles on lap support. Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.
Barbell Single Leg Split Squat (female)
Stand facing away from bench. Position bar on back of shoulders and grasp barbell to sides. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending
Barbell Hip Thrust (female)
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the
Lever Elliptical Static Walk
Step on pedal platforms and grasp handle rails. Select "quick start" or enter the program. Pedal forward by placing weight on one foot, allowing the other foot to move forward. Alternate with the opposite side until momentum allows continued forward rotation.
Bicycle Recline Walk
Adjust Your Seat. Stretch It Out. Warm-Up on The Cycle. Maintain Proper Form. Select the Right Resistance Try Interval Training. Select the Right Duration.
Barbell Reverse Close-grip Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position. As you breathe in, come down slowly until