Exercises RSS



Seated Leg Curls

Level:IntermediateType: Isolated Main Muscle:HamstringsEquipment: Leg Curl Machine Instructions: 1) Set up the seated leg curl machine so that the pad is situated comfortably against your lower back. 2) Put your legs on the padded lever so it sits right below your calf muscles. 3) Make sure the lap pad is on your thighs just above your knees. 4) Grasp the side handles to help ensure stability. 5) Exhale and pull the padded lever down and back towards you by engaging your hamstrings. 6) Inhale and slowly return to the starting position. Make sure that you do not release all the way where the weighted plates touch. This is to ensure that there is constant tension applied to the muscle.

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Cable Rope Triceps Pushdown

Level:BeginnerType: Isolated Main Muscle:TricepsEquipment: Rope Extension Instructions: 1) Attach a rope extensions to a cable and make sure that the pulley is all the way up. 2) Grab the rope at the bottom with your palms facing each other. Keep your chest out, back straight with a slight arch in your lower back, feet set at shoulder width apart and your shoulder blades pushed back. 3) Pull down the rope to the point where your elbows are at a 90 degree angle. This is your starting position. 4) Exhale and pull down the rope towards your upper thigh, by extending your elbows, to the point where your elbows are almost locked out. As you are bringing the rope down, you...

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Resistance Band Single Arm Triceps Pushdown

Level:IntermediateType:IsolatedMain Muscle:TricepsEquipment: Resistance Band Instructions: 1) Tie the resistance band through a door handle. Make sure that the band is safely and firmly attached. 2) Get down on your knees and position your legs at about shoulder width apart. Keep your back straight with a slight arch in your lower back. Push your chest out and slightly lean forward You can also take a staggered stance with one leg in front of the other to add more stability to your stance. 3) Grab the other end of the band through the loop with your palm facing down. 3) Exhale as you push down. Make sure that you're only moving your elbow and no other joint. Do not lock your elbows once...

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Keto Tuna Plate

1 Serving Prep Time: 5 min Cook Time: 10 min Total Time: 15 min Nutritional Information Calories 463 Protein 53g Fat 25g Carbs 8g Ingredients 2 eggs 1 oz (28g) baby spinach 5 oz (141g) Tuna (canned) ½ avocado ½ lemon Salt Black pepper Instructions: 1) Pour water in a small saucepan and bring the water to a boil. 2) Lower the eggs into the boiling water and boil them for 4-8 minutes depending on whether you prefer them soft or hard boiled. 3) Place the eggs in cold water for 1-2 minutes making it easier for you to remove their shell. 4) Place eggs, baby spinach, tuna and avocado on a plat. Season with salt and pepper and squeeze...

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Close Grip Underhand Pull-Up

Level:IntermediateType:CompoundMain Muscle:LatsSecondary Muscle: Biceps Middle Back Traps Equipment: Pull-up Bar Instructions: 1) Grab the pull-up bar with your hands shorter than shoulder width and with your palms facing towards you. 2) Your arms should be extended above you. Arch your lower back slightly and push your chest out. 3) Exhale and pull yourself up until your head is above your hands. Concentrate on squeezing your shoulder blades back as you reach the top-contracted position. Hold the top for a bit as you squeeze your back muscles. 4) Inhale and slowly lower yourself back to the starting position with your arms extended and your lats stretched. Tips: - If pull-ups are hard for you here is what you do: Bring a...

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