This workout contains 12 exercises.
1 - Reverse Crunches
Hit those lower abs!
Exercise Steps
 | Lay with legs straight up in air. |
 | Bring legs straight up in the air and upper torso towards ceiling. Lower and repeat. |
2 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
3 - Lateral Raises
Stellar way to get great shoulder caps!
Exercise Steps
 | Hold two dumbbells at your sides at the upper thigh level, palms facing each other. Stand with your feet and knees together slightly bent, eyes focused directly in front of you. |
 | Slowly lift the weights up to parallel - or just below parallel; your palms are facing behind you at the top to shift the empahsis to the rear delts. Hold at the top for a contraction. Then return the weiths to the starting position. Repeat. |
4 - Lat Pull Down
Get a cobra back
Exercise Steps
 | Place your hands on bar slightly shoulder width apart. Lean back 20 degrees. |
 | Contract your lats while pulling elbows into sides. Slowly release arms to extend them short of locking them out. Repeat. |
5 - Jog
To run at a leisurely, slow pace, esp. as an outdoor exercise.
Exercise Steps
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6 - Leg Press
Overall leg mass builder!!!!
Exercise Steps
 | Place feet slightler wider that shoulder width on the platform. |
 | Bring your knees slowly towards your chest and continue until they reach 90 degrees. Then, extend legs -- being careful not to lock your knees. Repeat. |
7 - Leg Extensions
Optional: Unilateral meaning one leg at a time.
Exercise Steps
 | Make sure you adjust the machine correctly to your body size and select your appropriate weight. |
 | Slowly contract your quadriceps (front of your leg) as you extend your legs -- short of locking them out. Then, slowly lower your legs. Repeat! |
8 - Reverse Flye
Great way to target rear delts.
Exercise Steps
 | Using machine flye start with arms extended infront of you. |
 | Pull arms back so that wirsts, elbows and shoulders become align. Maintain elbows slightly bent. Go back to starting position and repeat. |
9 - Dip Machine
Classic dips using a weighted machine.
Exercise Steps
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10 - Soloflex - Incline Situps
Primary Muscle Group - Upper Abdominals
Exercise Steps
 | Start with the bench at a slight incline, increasing the incline after you’ve built strength. Hook your feet under the load pin and rest your heels on the bench ears. Keep your knees bent. |
 | Place your hands on your hips and curl your body 3/4 the distance to the mainframe. Exhale fully before you reach this top position and forcefully contract your abdominal muscles for two seconds. Then slowly lower your body. Stop just short of a relaxed position at the bottom. |
11 - Machine Chest Press
Exercise Steps
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12 - Dumbbell Pullover
Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and fix elbows 15° to 30° throughout exercise. Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and repeat.
Exercise Steps
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