24-Hour Fitness: Highlands Ranch

24-Hour Fitness: Highlands Ranch Helps make your gym experiend 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.

5 Minutes Abs Workout
08/17/2015

5 Minutes Abs Workout

Dumbbell Military Press:Step 1: Grasp a pair of dumbbells and stand tall with your arms at your sides and palms facing y...
08/14/2015

Dumbbell Military Press:

Step 1: Grasp a pair of dumbbells and stand tall with your arms at your sides and palms facing your body. Feet about shoulder-width apart.

Step 2: Next, swing both dumbbells up to your shoulders and then rotated your palms so that they are facing forward. This is the starting position.

Step 3: Begin exercise by pushing the dumbbells up over your head until your elbows are almost locked. Don't lock your elbows at the top.

Step 4: Lower the dumbbells back down slowly to the starting position. This completes one rep.

Glute Bridge March:Step 1: Lie down faceup on a mat with with arms down at your sides.Step 2: Next, with feet flat on th...
08/13/2015

Glute Bridge March:

Step 1: Lie down faceup on a mat with with arms down at your sides.

Step 2: Next, with feet flat on the ground, raise your hips up till your body forms a straight line from your knees to your shoulders. Hold this position.

Step 3: Next, raise your left knee up to your chest as far as you can (hips are still raised up). Pause, lower knee back down, now raise left knee up. Alternate back and forth.

Step 4: Left + right leg = 1 rep.

Incline Seated Dumbbell Curl:Step 1: Sit on an incline bench that is positioned at a 45-degree angle. Hold a dumbbell in...
08/10/2015

Incline Seated Dumbbell Curl:

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

Step 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.

Step 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.

Step 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.

Step 5: Move back to the starting position.

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

Dumbbell Curl:Step 1: Stand up and hold a dumbbell in each hand. Turn the palms of your hands until they are facing forw...
08/07/2015

Dumbbell Curl:

Step 1: Stand up and hold a dumbbell in each hand. Turn the palms of your hands until they are facing forward. This is the starting position.

Step 2: While keeping your upper arms stationary, curl the dumbbells while contracting your biceps. Keep raising the weights until your biceps are fully contracted. The dumbbells should be at shoulder level. Hold this position briefly and squeeze your biceps.

Step 3: Slowly lower the dumbbells back to the starting position, inhaling as you do so.

Step 4: Repeat for the desired number of repetitions.

Pelvic Tilt into Bridge:Step 1: Lie on the floor on an exercise mat and bend your knees so that your feet are close to y...
08/06/2015

Pelvic Tilt into Bridge:

Step 1: Lie on the floor on an exercise mat and bend your knees so that your feet are close to your butt and your knees are straight toward the ceiling. Extend your arms overhead and rest them against the floor. This is your starting position.

Step 2: Pull in your abdomen and then slowly roll your pelvis up toward the ceiling so that your lower back is off the floor. This is a pelvic tilt.

Step 3: To do the bridge, continue lifting your upper back toward the ceiling so that your spine is off the floor. Your neck, shoulders, and head should remain on the exercise mat.

Step 4: Hold mometarily and the reverse the roll back into your starting position.

Step 5: Repeat for the recommended set.

Swim Kick:Step 1: Lay down on your stomach and rest your chin on your hands.Step 2: Begin exercise by raising your thigh...
08/05/2015

Swim Kick:

Step 1: Lay down on your stomach and rest your chin on your hands.

Step 2: Begin exercise by raising your thighs up off the ground with legs straight and begin raising them up and down as if you were swimming.

Step 3: Continue this motion for the desired time.

6 Am Circuit
08/04/2015

6 Am Circuit

15 Minute Workout
08/03/2015

15 Minute Workout

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Littleton, CO
80126

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