306-1110 Hamilton St.
Vancouver, BC
V6B 2S2
Phone: 604 642 6464
Your Health
1a) Push Ups
Lie facing down as shown, placing your hands even with your shoulders. Keep your legs straight and make sure not to arch your back.
1b) Push Ups
2a) Crunches
Lie on your back with your knees bent, bringing your feet close to you body and flat on the floor. Place your hands behind your head and let you elbows point outward to the sides.
2b) Crunches
Keep your face pointing upward and flex your abdominal muscles to lift your upper body off the floor. Don't use your arms to lift your head.
3a) Superman
Lay facing down with your arms straight out in front and legs stretched out behind you.
3b) Superman
Gently lift your head, arms, and feet upward and hold before slowly releasing.
4a) Lateral Raises
Stand with your feet shoulder width apart and inhale. Slowly raise your arms upward as shown. Slowly lower the weights and make sure not to touch your sides between reps.
4b) Lateral Raises
5a) Bent Over Lateral Raise
Stand with your feet shoulder width apart, allowing your knees to bend slightly.
5b) Bent Over Lateral Raise
Allowing your elbows to bend a little, raise the weights upward as shown. Hold momentarily and then slowly lower the weights.
6a) Dumbell Row
With your chest parallel to the bench, hold yourself in place with one arm.
6b) Dumbell Row
Point your elbow up and behind you as shown and hold momentarily. Slowly release and allow the weight to return to the resting position.
7a) Hammer Curl
In a supported, seated position, sit with your feet flat on the floor, shoulder width apart and arms relaxed.
7b) Hammer Curl
Raise the weights as shown, with no wrist rotation. Hold for a second and slowly release back to the resting position.
8a) Squat
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8b) Squat
Slowly drop down, creating a 90 degree angle with your legs. Your knees should be aligned with your ankles. Slowly stand up, pushing from your heels.
9a) Tricep Pushdown
Grab the bar with your palms facing down and the bar at chest level. Keep your elbows close to your sides.
9b) Tricep Pushdown
Push all the way down, keeping your back straight.
10a) Reverse Grip Lat Pull Down
Grab the bar with palms facing toward you, feet flat on the floor.
10b) Reverse Grip Lat Pull Down
Arch your back a little and stick out your chest, pulling the bar down to chest level.
11a) Dumbell Shoulder Press
Hold weights above your head with your arms at 90 degree angles.
11b) Dumbell Shoulder Press
Push upward, hold for one second, and then slowly drop the weights back down to the 90 degree position.
12a) Knee Extension
Sit with your back flat against the seat.
12b) Knee Extension
Slowly extend your legs outward. Hold for one second and then slowly bring your feet back to their resting position.
13a) Leg Presses
Sit with your head and back touching the machine's chair. Keep your feet about chest width apart, keeping your heels flat against the foot support. keep your knees even with your feet.
13b) Leg Presses
Slowly push outward, keeping your gluts on the machine's seat. If your gluts raise off the seat, then you will need to move the seat backward.