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CROSS CRUNCH The Cross Crunch is a great exercise for targeting your oblique muscles, which are the muscles on the sides of your abdomen. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, elbows out to the sides. Lift your shoulder blades off the ground and twist your torso, bringing your right elbow towards your left knee. Pause for a moment, then return to the starting position. Repeat on the other side, bringing your left elbow towards your right knee. This exercise not only strengthens your obliques, but also engages your core muscles. To create a routine incorporating the Cross Crunch, you can start with a warm-up of jogging or jumping jacks to get your blood flowing and muscles warmed up. Then, perform 3 sets of 12-15 repetitions of the Cross Crunch, alternating sides each time. Take a short rest between sets, around 30-60 seconds. After completing the Cross Crunches, you can move on to other exercises that target different muscle groups, such as squats for your lower body or push-ups for your upper body. Remember, it's important to listen to your body and adjust the intensity and number of repetitions based on your fitness level. As you get stronger, you can increase the number of sets or repetitions. And always maintain proper form to avoid injury. Keep up the great work and continue exploring new exercises to challenge yourself and keep your workouts exciting! #CoreTraining #CoreBurn #AbsDay #AbdominalDefinition #CoreDevelopment #AbdominalMuscles #SixPackAbs #CoreStrength #AbGoals #CoreDefinition FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

BARBELL REVERSE LUNGE The Barbell Reverse Lunge is a fantastic exercise that targets your quadriceps, hamstrings, glutes, and calves. It also engages your core muscles for stability. To perform this exercise, start by standing with your feet hip-width apart and holding a barbell across your upper back. Take a step backward with one foot and lower your body until your front knee is bent at a 90-degree angle. Your back knee should hover just above the ground. Push through your front heel to return to the starting position and repeat on the other side. To incorporate the Barbell Reverse Lunge into your routine, you can try the following: 1. Barbell Reverse Lunges: Perform 3 sets of 10-12 reps on each leg. Rest for 60 seconds between sets. 2. Barbell Squats: Perform 3 sets of 8-10 reps. Rest for 60 seconds between sets. 3. Romanian Deadlifts: Perform 3 sets of 10-12 reps. Rest for 60 seconds between sets. 4. Leg Press: Perform 3 sets of 10-12 reps. Rest for 60 seconds between sets. 5. Calf Raises: Perform 3 sets of 15-20 reps. Rest for 45 seconds between sets. Remember to start with a weight that challenges you but allows you to maintain proper form. As you progress, gradually increase the weight. Keep learning and exploring different exercises to keep your workouts interesting and effective. #HammyTime #DeadliftDay #LegDayEveryDay #HamstringHustle #CalfRaises #PlyometricLegs #LegMuscles #LegWorkout #LungeLife #LegDay FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

SUPERMAN The Superman exercise is a great way to strengthen your back and core muscles. To perform this exercise, start by lying face down on the floor with your arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, using your back muscles to hold the position. Hold for a few seconds and then lower back down. Repeat for a set number of repetitions. To create a routine incorporating the Superman exercise, you can start with 2 sets of 10 repetitions. As you get stronger, you can gradually increase the number of sets or repetitions. Remember to focus on maintaining proper form throughout the exercise, keeping your core engaged and your back straight. In addition to the Superman exercise, you can include other back-strengthening exercises like the bird dog or the bridge. It's important to have a well-rounded routine that targets all the major muscle groups in your body. Keep in mind that consistency is key when it comes to seeing results. Make sure to schedule regular workout sessions and stick to them. And always listen to your body – if you experience any pain or discomfort, take a break and consult with a professional. Learning about different exercises and incorporating them into your fitness routine can help you achieve your health and fitness goals. So keep exploring, trying new exercises, and challenging yourself. Remember, progress takes time and effort, but with dedication, you can achieve great results. #BackGoals #WideGripPullups #TBarRows #BentOverRows #BackMuscles #BackDefinition #StrongBack #BackAttack #BackStrength #RowRowRowYourBack FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

LYING EZ-BAR TRICEPS EXTENSION The Lying EZ-Bar Triceps Extension is a great exercise for targeting and strengthening your triceps muscles. To perform this exercise, start by lying flat on a bench with your feet planted on the ground. Hold an EZ-bar with an overhand grip, keeping your hands shoulder-width apart. Begin the movement by extending your arms fully, bringing the bar directly above your chest. Keep your elbows in a fixed position throughout the exercise. Slowly lower the bar towards your forehead, bending your elbows. Make sure to maintain control and avoid any excessive movement in your shoulders or upper body. Once you reach a comfortable stretch in your triceps, pause for a moment, and then return to the starting position by extending your elbows. Repeat this movement for the desired number of repetitions. Here's an example routine incorporating the Lying EZ-Bar Triceps Extension: 1. Lying EZ-Bar Triceps Extension: 3 sets of 10-12 repetitions 2. Close-Grip Bench Press: 3 sets of 8-10 repetitions 3. Triceps Dips: 3 sets of 12-15 repetitions 4. Overhead Triceps Extension with Dumbbell: 3 sets of 10-12 repetitions Remember, it's important to start with a weight that challenges you but allows you to maintain proper form. As you progress, you can gradually increase the weight or the number of repetitions to continue challenging your muscles. Keep in mind that proper form is crucial in avoiding injuries and maximizing the effectiveness of the exercise. If you're unsure about your technique, consider consulting with a fitness professional or personal trainer who can provide guidance and support. Keep up the great work and continue exploring different exercises to target and strengthen your triceps! #TricepsExtensions #TricepsGoals #TricepsPress #TricepsGains #SkullCrushers #CloseGripBenchPress #TricepsBlast #TricepsDevelopment #TricepsMuscleGroup #DipsForDays FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

BARBELL STEP-UP The Barbell Step-Up is an effective lower body exercise that targets the quadriceps, hamstrings, and glutes. To perform this exercise, you'll need a barbell and a box or step that's knee height or slightly lower. Start by standing in front of the box with the barbell placed across your upper back. Step up onto the box with your right foot, driving through your heel. Bring your left foot up to meet your right foot on top of the box. Step back down with your right foot, followed by your left foot. Repeat the exercise for the desired number of reps and then switch sides. To make the Barbell Step-Up more challenging, you can increase the weight on the barbell or use a higher box. You can also add variations like holding dumbbells or kettlebells in each hand. Here's an example routine incorporating the Barbell Step-Up: 1. Barbell Step-Up - 3 sets of 10 reps on each leg 2. Romanian Deadlift - 3 sets of 12 reps 3. Bulgarian Split Squat - 3 sets of 10 reps on each leg 4. Glute Bridge - 3 sets of 15 reps 5. Standing Calf Raises - 3 sets of 12 reps Remember to focus on proper form and technique throughout the workout. If you're new to this exercise, start with a lighter weight and gradually increase as you become more comfortable and confident. Keep challenging yourself and never stop learning new exercises and techniques to improve your fitness journey! #LegsForDays #Quadzilla #BootyBurn #LegWorkout #SquatGoals #GluteGainz #QuadSquad #LegMuscles #LegGains #LegDayEveryDay FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

HEEL TOUCH The Heel Touch exercise is a great way to target your oblique muscles, which are located on the sides of your abdomen. To perform this exercise, start by lying on your back with your knees bent and your feet flat on the floor. Place your hands by your sides, palms facing down. Now, exhale as you lift your head and shoulders off the ground, keeping your lower back pressed against the floor. From here, reach your right hand towards your right heel, while keeping your left hand and shoulder off the ground. Return to the starting position and then repeat on the other side. To create a routine that incorporates the Heel Touch exercise, you can start with a warm-up consisting of dynamic stretches or light cardio exercises for about 5-10 minutes. Then, move on to the main part of your workout, which can include 2-3 sets of the Heel Touch exercise, with 10-15 repetitions per set. Take a short rest of 30-60 seconds between sets. After completing your sets of Heel Touches, you can continue with other exercises that target different muscle groups, such as squats, lunges, push-ups, or planks. Remember to cool down and stretch at the end of your workout to help with muscle recovery and flexibility. Keep learning and exploring new exercises to challenge your body and achieve your fitness goals! #AbdominalPump #SixPackAbs #AbsOnFire #CoreMuscles #AbdominalTraining #CorePower #AbsStrength #CoreGoals #CoreBurn #CoreTraining FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

OVERHEAD EZ-BAR TRICEPS EXTENSION The Overhead EZ-Bar Triceps Extension is a fantastic exercise for targeting the triceps muscles. To perform this exercise, start by grabbing an EZ-bar with an overhand grip, hands shoulder-width apart. Stand up straight with your feet hip-width apart and hold the bar above your head, arms fully extended. Slowly lower the bar behind your head by bending at the elbows. Keep your upper arms close to your head and your elbows pointing forward. Once the bar is just above your head, pause for a moment, and then return to the starting position by extending your arms back up. Keep your core engaged and your back straight throughout the movement. This exercise primarily targets the triceps, but it also engages the shoulders and core muscles for stability. Here's a simple routine to incorporate the Overhead EZ-Bar Triceps Extension into your workout: 1. Warm up with 5-10 minutes of light cardio to get your blood flowing. 2. Perform 3 sets of 10-12 reps of the Overhead EZ-Bar Triceps Extension. 3. Rest for 60 seconds between each set. 4. Finish your triceps workout with another exercise such as triceps dips or triceps pushdowns to further target the muscles. 5. Stretch your triceps and other upper body muscles to cool down and prevent post-workout soreness. Remember, proper form is crucial for any exercise to maximize effectiveness and prevent injury. If you're new to this exercise, start with lighter weights and gradually increase as you become more comfortable and stronger. As always, consult with a fitness professional if you have any concerns or questions. Keep up the great work and keep challenging yourself to reach your fitness goals! #TricepsGoals #TricepsTrainingDay #TricepsMuscleGroup #TricepsGains #TricepsPump #TricepsPress #TricepsExtensions #TricepsTraining #TricepsBurn #DipsForDays FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

BACK RAISE The back raise exercise is a great way to strengthen your lower back muscles. It primarily targets the erector spinae, which run along your spine. To perform this exercise, lie face down on a back raise machine or on a stability ball with your feet anchored. Keep your legs straight and slowly raise your upper body until you are parallel to the ground. Hold for a second, then lower back down. To incorporate the back raise into your routine, try this example workout: 1. Back Raise: 3 sets of 10 reps 2. Squats: 3 sets of 12 reps 3. Deadlifts: 3 sets of 8 reps 4. Plank: 3 sets, hold for 30 seconds each 5. Reverse Flyes: 3 sets of 10 reps Remember, proper form is crucial for the back raise exercise. It's important to engage your core and focus on using your lower back muscles to lift your upper body. As always, consult with a professional trainer if you're unsure about your technique. Keep up the great work and continue exploring new exercises to challenge your body and reach your fitness goals! #BackGoals #LatsOnFire #StrongBack #BackMuscles #PullingPower #LatPulldowns #BentOverRows #NarrowGripPullups #BackPump #WideGripPullups FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

SEATED DUMBBELL CURL The Seated Dumbbell Curl is a great exercise for targeting your biceps. To perform this exercise, you'll need a pair of dumbbells and a bench or chair. Start by sitting on the bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, with your palms facing forward and your arms fully extended by your sides. Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders, while contracting your biceps. Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions. To incorporate the Seated Dumbbell Curl into your routine, you can try the following example workout: 1. Seated Dumbbell Curl: 3 sets of 10-12 reps 2. Push-Ups: 3 sets of 10-12 reps 3. Bent-Over Rows: 3 sets of 10-12 reps 4. Tricep Dips: 3 sets of 10-12 reps 5. Plank: Hold for 30-60 seconds Remember, it's important to choose a weight that challenges you but still allows you to maintain proper form. As you progress, you can gradually increase the weight or the number of repetitions. Keep in mind that consistency and proper technique are key to seeing results. So keep working hard and enjoy your fitness journey! #DumbbellCurls #InclineCurls #ConcentrationCurls #BicepCurls #HammerCurls #BicepsGoals #CableCurls #BarbellCurls #PreacherCurls #EZBarCurls FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg

CABLE CHOP The Cable Chop exercise is a great way to target your core muscles and improve stability and strength. To perform this exercise, you'll need a cable machine with an adjustable pulley. Start by setting the pulley at the highest position and attaching a handle. Stand with your side facing the machine, feet shoulder-width apart, and knees slightly bent. Grab the handle with both hands and bring it across your body in a diagonal chopping motion, ending at the opposite side of your body. Keep your core engaged and your torso stable throughout the movement. Return to the starting position and repeat on the other side. To create a routine incorporating the Cable Chop, you can start with 2-3 sets of 8-12 repetitions on each side. You can also combine it with other exercises like squats, push-ups, or planks to create a full-body workout. For example, you could do a circuit workout where you perform Cable Chops, followed by squats, push-ups, and planks, with minimal rest in between each exercise. This will help you work multiple muscle groups and improve overall strength and stability. Remember to start with a weight that challenges you but allows for proper form. As you progress, you can gradually increase the weight or the number of repetitions to continue challenging your muscles. Keep learning and exploring new exercises to keep your workouts fresh and exciting! #AbGoals #CoreMuscles #CoreStrength #AbsOnFire #CoreGoals #AbsStrength #AbdominalWorkout #AbdominalDefinition #AbsDay #AbdominalPump FOR INFO ON A VARIETY OF FITNESS TOPICS CHECK OUT THE FITNESSLOG.ORG BLOG: https://lnkd.in/gZ-jc7pg