24-Hour Fitness: Clark

24-Hour Fitness: Clark Helps make your gym experience fun, effective and easy while helping people of all fitness levels reach their goals.

Whether your goal is to stay in shape, lose weight or get fit for an upcoming event.

08/27/2015

Resistance Band Pull-Apart Steps and Tips

Step 1: Grab the ends of the resistance band with both hands.

Step 2: Hold the band at chest level with your arms straight out in front of you.

Step 3: Spread your arms out to your sides pulling the band tighter.

Step 4: Bring your arms back into starting position.

Step 5: This completes one repetition.

Tips

The closer you place your hands together on the band the harder the exercise will be.

Remember to breathe as you do the exercise.

08/26/2015

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.

Overhead Rope Tricep ExtensionStep 1: Attach a rope to the bottom pulley of a pulley machine.Step 2: Hold onto the rope ...
08/25/2015

Overhead Rope Tricep Extension

Step 1: Attach a rope to the bottom pulley of a pulley machine.

Step 2: Hold onto the rope with both hands and extend your arms with your hands directly over your head with your palms facing each other. Hold your elbows in close to your head and keep your arms perpendicular to the ceiling with your knuckles pointed toward the ceiling. This is the starting position.

Step 3: Lower the rope behind your head slowly as you hold your upper arms still. Inhale as you do so and pause when your triceps are fully extended.

Step 4: Go back to the starting position by flexing your triceps. Exhale as you do so.

Step 5: Repeat for the number of reps in your set.

08/24/2015

Reverse Fly

Step 1: Grab a dumbbell in each hand and stand with your feet shoulder width apart.

Step 2: Bend over at the waist and let your arms hand with the dumbbells touching in the middle.

Step 3: Keeping your arms straight lift the dumbbells out the side of your body.

Step 4: Pinch your shoulder blades together at the top and then lower the dumbbells back down to starting position.
Step 5: This completes one repetition.

08/21/2015

Wide-Grip Behind Neck Pulldown:

Step 1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads.

Step 2: Grasp the bar so your arms are fully extended and your palms are facing forward with your hands wider than shoulder width apart.

Step 3: While keeping your back straight, lean your upper body and head forward so that the bar is positioned directly over the back of your neck. This is your starting position.

Step 4: Exhale as you slowly lower the bar straight down until it lightly touches the back of your neck.

Step 5: Contract your back muscles for a moment and then inhale as you slowly raise the bar and return to the starting position.

Step 6: Repeat for a complete set.

08/20/2015

Dumbbell Curl and Twist Guide and Tips

1: Grab a pair of dumbbells hold in a hammer grip position with arms straight down at your sides. Palms facing each other.

2: Begin to curl weights up, rotate your palms so that you end in a standard grip with palms facing upward.

3: Lower weights back down to starting position. Repeat as necessary.

Tips

Start off slowly, with a weight that is challenging but not too heavy.

Move slowly and in a fluid motion to avoid bouncing.

Stand tall with back straight.

Dumbbell Goblet Squat Guide and Tips1: Stand up straight and hold a light kettlebell by the handles close to your chest....
08/19/2015

Dumbbell Goblet Squat Guide and Tips

1: Stand up straight and hold a light kettlebell by the handles close to your chest. This is the starting position.

2: Squat down until your hamstrings are on your calves.

3: Once you get to the bottom of the squat, pause and use your elbows to push your knees out. Return to the starting position and repeat for 10-20 repetitions.

08/18/2015

Self Myofascial Release Circuit

Step 1: For this post workout circuit you'll need: 1) foam roller 2) lacrosse ball or tennis ball 3) basic rolling pin

Step 2: If you don't have these items it's not a problem, move on to the stretching circuit.

Step 3: If you do have these items complete each variation in this circuit for about 20 seconds each. If you feel tight areas, feel free to roll them out for longer.

Step 4: Myofascial release may be boring, but it's very effective for decreasing muscle knots, improving fascial integrity and pushing metabolic byproducts out of the muscles.

08/17/2015

Dumbbell Step-Up Steps

Step 1: Advanced athletes can choose between dumbbells, barbell (back squat position) or weighted vest.

Step 2: Those without access to weights can hold 2 water jugs or wear a back pack on their back. If you don't have weights, perform bodyweight step ups for 15 reps per set and aim to explode upwards as fast as possible on each rep.

Step 3: Use a bench, box or stable chair at (or just below) knee height.

Step 4: Explode upward as fast as you can on each repetition. Lower slowly and repeat with the same leg for 8 repetitions before switching legs.

Step 5: Make sure that you keep your heel on the bench and your knee doesn't go over your toe. Keep your chest up throughout the exercise.

08/14/2015

Full Hanging Leg Raise

1: Hang with both arms extended at arms' length from a chin-up bar. You can use either a wide or a medium grip. Your legs should be straight down with your pelvis rolled slightly forward. This is the starting position.

2: Lift your legs forwards and up as high as you can towards your body. Exhale as you do so and hold the contraction for one or two seconds.

3: Move slowly back to the starting position, inhaling as you do so.

4: Repeat for the desired number of repetitions.

Address

140 Central Avenue
Clark, NJ
07066

Opening Hours

Monday 5am - 11pm
Tuesday 5am - 11pm
Wednesday 5am - 11pm
Thursday 5am - 11pm
Friday 5am - 11pm
Saturday 7am - 7pm
Sunday 7am - 7pm

Telephone

+17323827000

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