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Matrix Fitness

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Toronto, ON
Matrix Fitness

Matrix Fitness is a private and exclusive boutique studio that will coach you to your goals. We offer a variety of health and fitness services .

07/15/2015

Cable Sit-Up

1: Place the rope handle on the cable machine and lower the handle to the lowest notch.

2: Lay down on your back with your head towards the weight and your knees pointed towards the ceiling.

3: Reach back and grab the rope handle with both hands and hold it behind your head.

4: Using your abs lift your upper body forward to your knees.

5: Lay back down. This completes one repetition.

07/14/2015

Rope Cable Curl

Step 1: Place a rope attachment on a low pulley and stand facing the machine. You should be about 12 inches away from it.

Step 2: Grasp the rope with a palms-in grip. Stand straight up while keeping the natural arch of your back and torso stationary.

Step 3: Pull your elbows in to your side and keep them in position during the entire exercise. This is the starting position for the exercise.

Step 4: Use your biceps to pull your arms up until your biceps touch your forearms. Exhale as you do so.

Step 5: Stop for a second at the top and hold for a second while squeezing your biceps, then slowly bring your weight back to the original position.

Step 6: Repeat the process for the desired number of repetitions.

07/13/2015

Incline Push-Up

1: Assume a standard push-up position. But rather than placing your hands on the ground find a raised platform, bench or even a step to place your hands.

2: Place hands slightly farther than shoulder-width apart and feet on the ground and on the balls of your feet. Body should be straight from your heels to your head.

3: Keep elbows tucked in a lower yourself down until your chest briefly touches the raise surface, pause, then immediately push up as quickly as possible. This completes one rep.

07/10/2015

Incline Seated Dumbbell Curl

1: Sit on an incline bench that is positioned at a 45-degree angle. Hold a dumbbell in each hand.

2: Hold a dumbbell and perform an incline bicep curl, keeping your wrists as far back as possible. This will neutralize any stress placed on them.

3: Let your arms hang down to your sides with your elbows in. Turn the palms of your hands forward and point your thumbs away from your body. This is the starting position.

4: Curl up the dumbbells at the same time until your biceps are fully contracted. Exhale. Hold the contraction for a second when you get to the top.

5: Move back to the starting position.

6: Repeat for the number of reps in your set.

07/09/2015

Swiss Ball Y-Raise

1: Place a Swiss ball on the ground and rest your torso on the ball so your body forms a straight line from your shoulders to your feet.

2: Rotate your palms inward so they are facing each other and stick your thumbs up.

3: Begin exercise by raising your arms up so that they form a Y shape in relation to the rest of your body.

4: Repeat for the desired repetitions.

07/08/2015

Single-Leg Squat Curl

1: Grab a dumbbell in your right hand and stand on only your right foot.

2: Bend at the right knee and squat down, at the same time bring your left foot back behind you.

3: As you stand back up bring your left knee forward and up in front of you.

4: Also while you are stand back up do a bicep curl with your right arm.

5: Repeat this motion for the desired amount of repetitions and then switch sides.

07/07/2015

Treadmill Full Body Workout

07/06/2015

Swiss Ball Chest Press

1: Sit down a Swiss ball with feet on the ground. Slowly step forward until your upper back, shoulders, and head are against the ball. Your body should form a straight line from your shoulders to your knees.

2: Hold arms straight out above your chest and have a partner place a barbell in your hands. This is the starting position.

3: Begin exercise by lowering barbell down to the center of your chest until it is just above it. Pause, then push weight back up to starting position as quickly as possible. This completes one rep.

07/03/2015

Weighted Chin-Up

1: Place the weight around your waist. Grab onto the chin-up bar with your palms facing your body.

2: Pull yourself upwards until your chin is above the bar.

3: Lower yourself back down so that your arms are almost all the way locked out. This completes one repetition.

07/02/2015

Seated Leg Curl

1: Sit upright on a leg press machine that is adjusted to your height. Your back should be against the back pad and your feet should be on the foot rests with your thighs under the leg pads.

2: Grasp the handle bars and raise your legs so that they are fully extended in front of you and parallel to the floor for your starting position.

3: Exhale and lower your legs, bending at the knees, until your legs form a 90 degree angle.

4: Pause for a moment and then inhale as you raise your legs back to the starting position.

5: Repeat for a complete set.

07/01/2015

Hanging Knee Raise

1: Grasp onto a chin-up bar and hang down at arm's length.

2: Begin exercise by raising your knees up so that they break parallel with the floor, while not allowing your hips to swing forward.

3: Lower back down to starting position. This completes one rep.

06/30/2015

Weighted Decline Sit-Up

1: Sit on decline bench with weight in your lap.

2: As you lower yourself backwards lock your arms out and raise the weight over your body.

3: Touch your back to the bench and then using your abs lift your body back to starting position.

4: As you sit-up keep the weight and your arms pointed to the ceiling.

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Toronto, ON

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