24-Hour Fitness: Cass

08/24/2015

Dumbbell Goblet Squat:

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

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

Step 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.

08/21/2015

08/20/2015

Close-Grip EZ-Bar Curl :

Step 1: Stand up while holding an E-Z curl bar by the closer inner handle. Your palms should be facing forward and tilted slightly inwards, following the shape of the bar. This is the starting position.

Step 2: Curl the weight forward while contracting your biceps as you exhale. Your upper arm should be kept stationary; make sure that only your forearms move.

Step 3: Continue curling forward until your biceps are fully contracted. The bar should be at shoulder level at this point. Hold this position for a second and squeeze your biceps hard.

Step 4: Slowly bring the bar back to the starting position as you inhale.

Step 5: Repeat for the desired number of reps.

08/19/2015

Morning Workouts

08/18/2015

Barbell Back Squat:

Step 1: Stand with your feet slightly wider then shoulder width apart.

Step 2: Place the barbell on your upper back and use your arms to help balance the weight.

Step 3: Bend at your knees and squat downwards till your legs make a 90 degree angle.

Step 4: Raise back up to standing position.

Step 5: This completes one repetition.

Step 6: PJF: If you do not have access to weights perform RFESS from phase 2. This time you will use water jugs and focus on exploding upwards as fast as you can. The same sets x reps will apply.

Step 7: PJF: If you do have access to weights, use the same form as seen in the video EXCEPT we are exploding up as fast as possible. Control down for 2 seconds and explode up in less than 0.5 seconds.

Step 8: PJF: Choose a weight that is about 50% of your 5 rep maximum. So if your max is 200 lbs for 5 reps you will use 100 lbs for this exercise. We are going for speed/explosiveness so you must choose a weight that is challenging but you're still able to move with high velocity.

08/17/2015

10 Minute Leg Workout

08/14/2015

Seated Dumbbell Curl:

Step 1: Holding a dumbbell in each hand, sit on a flat bench and extend your arms down by your sides, palms facing each other. This is your starting position.

Step 2: Using just the forearms, simultaneously bend the elbows and raise both dumbbells to your shoulders, exhaling and turning the dummbells so that your palms are facing your shoulders.

Step 3: Contract your biceps for a moment and then inhale as you simultaneously lower the dumbbells back to the starting position.

Step 4: Repeat for a complete set

08/13/2015

EZ-Bar Curl:

Step 1: Grab the e-z bar on the outside slanted grip so that your palms are facing up and outward.

Step 2: Let your arms hang down so that the bar is at your waist.

Step 3: Using only your biceps curl the weight up to your shoulders. Then lower the weight back down to your waist.

Step 4: Repeat this motion for the desired amount of repetitions.

08/12/2015

Plank:

Step 1: Assume a standard push-up position. Except instead of resting your weight on your hands, place your elbows and forearms flat on the floor.

Step 2: Begin exercise by raising hips so that your entire body from your heels to your head is in a straight line. Hold this position for at least 30 seconds. Brace your core as if you were about to be punched in the gut and breath deeply throughout.

08/11/2015

Bench Press:

Step 1: Lie on your back on a flat bench. Lift the bar off the rack and hold it straight over you, keeping your arms locked. This is the starting position.

Step 2: Next, inhale and bring the barbell down in a slow and controlled manner until it reaches your mid-chest.

Step 3: Pause briefly before raising the barbell back to your starting position as you exhale. Your focus should be on using your chest muscles to move the bar. Lock your arms at the top of the movement and squeeze your chest before slowly bringing the barbell down again. This step should take twice as long raising the weight to get the maximum benefit.

Step 4: Repeat the movement for the desired number of repetitions.

Step 5: The final step in the exercise is to place the barbell on the rack.