Anytime Fitness Gym: Santa Rosa

Bent Over Two-Arm Long Bar Row

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.

Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.

Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.

Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.

Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).

Repeat for the recommended amount of repetitions.

Concentration Curl

Sit on a flat bench with a dumbbell in front of you positioned between your legs. Your legs should be spread with your knees bent and your feet flat on the floor.

Pick the dumbbell up with your right hand. Place the back of your upper right arm on the top of your inner right thigh. Move the palm of your hand until it is facing forward. This is the starting position.

Keeping your upper arm stationary, curl the weights forward while contracting your bicep. Exhale as you do so. Hold this position as you squeeze your biceps.

Bring the dumbbells back to the starting position as you inhale. Do not swing the barbell.

Repeat until you complete a full set and switch to your left arm.

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Proper Barbell Side Bend

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.

While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.

Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

Repeat for the recommended amount of repetitions.

One Arm Tricep Extension Anatomy

Proper Ab Roller

Hold the Ab Roller with both hands and kneel on the floor.

Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

10 minute leg workout

Proper Palms-Down Dumbbell Bench Wrist Curl

With a dumbbell on each side of a flat bench, kneel down behind the flat bench, facing it.

With your palms facing down, grasp a dummbell in each hand and raise them up to the flat bench.

Rest your forearms against the flat bench padding with your wrists hanging off of the bench.

Palms still facing down, exhale as you curl your wrists up while keeping your forearms stationary.

Inhale as you slowly and completely uncurl your wrists.

Repeat for a full set.

Proper 2-Hand Sledgehammer Slam

Start by standing straight up with a sledgehammer in your hands and a tire in front of you. Your right hand should be at the base of the handle. Your left hand should be at the top of the handle near the head of the sledgehammer.

In one motion raise the sledgehammer above your head and slam it into the tire. Your left hand will slide down to your right hand during the swing.

Switch hand position and repeat exercise.

Fitness is not about better than someone else... It's about being better then you use to be.