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Fitness-Studio Body For Life

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Weil am Rhein
Fitness-Studio Body For Life

We help motivate you and prepare your body for life's most important moments by creating the highest quality health and fitness.

31/07/2015

10 Minute Flat Belly Routine

30/07/2015

One-Arm Cable Row

Step 1: Attach a stirrup handle to a low pulley on a cable machine. Sit down in front of the cable machine with feet braced and knees slightly bent.

Step 2: Grab the stirrup handle in your right hand with an overhand grip. Sit up straight with arm out in front. This is the starting position.

Step 3: Exhale as you pull the handle toward your waist, rotating it so that your palm is facing in when it reaches your side.

Step 4: Pause for a moment and then return to the starting position using slow and controlled movements.

Step 5: Repeat for a complete set and then switch sides.

29/07/2015

5 Minute ABS Workout

22/07/2015

Biceps Workout

21/07/2015

Tricep Pushdown

Step 1: Feet shoulder width apart, face a high pulley machine with an attached bar at shoulder level height and grasp it with your palms facing down (pronated). Hold the bar close to your chest for your starting position.

Step 2: Keeping your body stationary, exhale as you lower the bar by completely extending your arms downward until the bar touches your thighs.

Step 3: Hold for a moment and then inhale as you slowly return the bar to shoulder level.

Step 4: Repeat for a complete set.

20/07/2015

Decline Sit-Up

Step 1: Lay down with your back on a decline bench and your feet positioned underneath the leg anchors of the bench. Knees should be bent.
Step 2: Next, place hands behind head or cross arms over chest. Begin exercise by raising torso to a sitting position, pause, then lower back down.
Step 3: Repeat as necessary.

17/07/2015

Kneeling Cable Crunch

1: Place the rope handle on the cable machine and place the handle on the highest notch.

2: Grab the rope handle with both hands and get down on your knees.

3: Hold the rope handle in front of your forehead with both hands.

4: Use your abs and pull your shoulders down to your knees.

5: Raise up about 4-6 inches and repeat the crunch motion. Continue for the desired amount of repetitions.

16/07/2015

Decline Crunch

Step 1: Lie down on a decline bench and secure your legs.
Step 2: Put your hands on either side of your head, keeping your elbows in.
Step 3: Push the small of your back down into the bench and start to roll your shoulders off it.
Step 4: Push down forcefully with your lower back while you contract your abdominals. Exhale as you do so. Your shoulders should only lift off the bench for approximately 4 inches. Keep your lower back on the bench.
Step 5: After holding the contraction for a second, start to come down slowly to the starting point. Inhale as you do so.
Step 6: Repeat for the desired number of reps.

15/07/2015

Ab Plate Twist

1: Sit on an exercise mat with your legs extended in front of you.

2: Grasp a plate in both hands as if holding a steering wheel, arms slightly bent, and hold it in front of your abdominals.

3: With knees slightly bent, cross your ankles and slowly lift them a few inches off the floor.

4: Keep your back straight but lean backward slightly to help maintain balance.

5: Exhaling, rotate your torso (twist) to the right side and touch the end of the plate to the floor.

6: Inhale and return to the forward facing start position.

7: Exhaling, rotate your torso (twist) to the left side and touch the end of the plate to the floor.

8: Inhale and return to the forward facing start position.

9: Repeat for a full set.

14/07/2015

Ab Routine

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