Elliptical Lateral Walk
Step onto the machine facing the monitor. Begin pedalling to turn it on. Start pedalling at an even pace. Do not lock your knees. Turn up the resistance. Change up your direction on the pedals. Use the swing arms. Increase the incline and resistance as you go.
Walk Elliptical Cross Trainer
Step on pedal platforms and grasp handlebars on each arm lever. Select "quick start" or enter program. Pedal forward while alternating the arm levers back and forth.
Hands bike
Sit on the machine. Position yourself comfortably. Steady yourself and move the hands as you would move your legs while riding a bike. Repeat.
Dumbbell Cuban Press (version 2)
Standing with a tight core and flat back, hold a pair of dumbbells at your sides. Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows. When your upper arms are parallel with the floor, pause, then flip the dumbbells up. The dumbbells will be above your shoulders next
Lever Incline Chest Press (versions 2)
Sit on seat with upper chest just above grips on lever. If available, push foot lever until handles are within grasping range. Grasp handles with wide oblique overhand grip and position elbows out to sides. Release foot lever. Press lever until arms are extended. Return weight until shoulders or chest feels slightly stretched. Repeat.
Crab Twist Toe Touch
Start by sitting on the floor with your legs out in front of you and arms behind you. You can point your fingers behind you or out slightly to the sides. Place your feet flat on the floor, knees bent and push your hips up towards the sky until your body becomes parallel. Keeping
Barbell Standing Wide Military Press
Place the barbell on the squat rack just below shoulder height. Step up to the bar and grab the bar with your hands 4-6 inches wider than shoulder-width apart on each side. Take the bar off the squat rack and then step back. Bar should be at shoulder height. Push the bar straight up
Lever Seated Shoulder Press
Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat
Chest Dip (on dip-pull-up cage)
Mount the should-width dip bars and straighten your arms so that your legs are suspended off the ground Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Don’t forget to inhale. Exhale as you
Dumbbell Pullover on Exercise Ball
Start by sitting on an exercise ball with a dumbbell in each hand. Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. Extend the dumbbells behind your head pointed out right in front of you, then
Clap Push Up
Lie on floor face down and position hands on floor, shoulder-width or slightly wider. Assume plank position by pushing body up with arms extended, body straight, and toes on floor. Lower body to floor and immediately push your body up as fast as possible. As the hands leave ground, rapidly clap hands together and
Smith Standing Shoulder Press
Set the Smith machine bar to upper-chest height. Secure the Smith machine’s safety pins so that the bar can’t drop and injure you. Stand under the bar and grasp it using a pronated (overhand) grip that is a little wider than shoulder-width. Unlatch the bar from the rail by rotating it. Exhale as you