Securely wrap a resistance support band around the centre of the chin up bar. You can use different bands to provide varying levels of assistance. Pull the end of the band down, and place one bent knee or foot into the loop. Take a narrow or wide grip on the bar. Pull yourself upward. attempting […]

Hold a dumbbell in each hand and lay back on a slightly inclined bench. Hold the dumbbells with arms fully extended, hanging at your sides. Rotate your arms so that palms and forearms are facing out. Exhale and curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue […]

1. Hang from a chin-up bar with both arms extended at arms length above you using a narrow grip, palms facing in. Your legs should hang straight down. 2. Exhale and bend your legs up towards your chest and contract your abs. Hold the contraction at the top for a second or so. 3. Inhale […]

Place one kettlebell between your feet. Push back with your hips and butt and bend your knees to get into the starting squat position. Make sure to keep your back flat and keep your head and chest upright. Grab the kettle bell with one hand.Push up through the heel and use the momentum to swing […]

Stand with feet shoulder width apart knees slightly bent but not locked Hold a dumbbell in each hand with arms extended in front of your thighs, palms facing in. Keeping the knees stationary, and without bending the legs, inhale and slowly lower the dumbbells to over the top of your feet by bending at the […]

Sit in an upright seat Hold a dumbbell in each hand at chest level with palms facing towards your body. The ends of the dumbbells should be touching. Exhale and push the dumbbells up until they are slightly above eye level. Be sure that the ends of the dumbbells remain together and do not become […]

Lay face down on an exercise mat. Start with your arms extended out to your sides in a ’T’ positions. Your legs should be fully extended straight behind you Exhale as you simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2-3 seconds. Keep your arms and legs […]

Stand on the seat if an upright bench. Hold a dumbbell in one hand Hold one leg off of the bench and squat down on the other. Squat down by bending the knee and sitting back. Keep the weight in the heel that is on the seat and keep the knee touching the inclined bench. […]