General Fitness Exercise Level 1

Fitness

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Level 1

Squats

Stand with feet shoulder width apart.
Slowly lower body, keeping chest up. Let back create 45 degree angle.
Go down until thighs are parallel to floor.

Caution

Knee Push-ups

Kneel on floor with hands on floor, arms extended.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight. Don’t let hips drop.

Caution

Dumbell Row

Place knee and same side arm on bench.
Standing leg should be at 45 degree angle to body. Let working arm hang.
Reach down with weight then pull up, driving elbow back. Rotate shoulder back while bringing dumbbell to body.

Caution

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind your head.
Slowly lift head and chest from floor.

Caution

Standing Bicep Curl

Stand with feet shoulder-width apart. Let arms hang at sides, holding weights.
Curl weights up to shoulders.
Release slowly to full extension, rotating hands inward at bottom.

Caution

Bench Dips

Place hands on bench behind you.
Plant feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution

SQUATS

Level 1

Squats

Stand with feet shoulder width apart.
Slowly lower body, keeping chest up. Let back create 45 degree angle.
Go down until thighs are parallel to floor.

Caution

Knee Push-ups

Kneel on floor with hands on floor, arms extended.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight. Don’t let hips drop.

Caution

Dumbell Row

Place knee and same side arm on bench.
Standing leg should be at 45 degree angle to body. Let working arm hang.
Reach down with weight then pull up, driving elbow back. Rotate shoulder back while bringing dumbbell to body.

Caution

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind your head.
Slowly lift head and chest from floor.

Caution

Standing Bicep Curl

Stand with feet shoulder-width apart. Let arms hang at sides, holding weights.
Curl weights up to shoulders.
Release slowly to full extension, rotating hands inward at bottom.

Caution

Bench Dips

Place hands on bench behind you.
Plant feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 

KNEE PUSH-UPS

Level 1

Squats

Stand with feet shoulder width apart.
Slowly lower body, keeping chest up. Let back create 45 degree angle.
Go down until thighs are parallel to floor.

Caution

Knee Push-ups

Kneel on floor with hands on floor, arms extended.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight. Don’t let hips drop.

Caution

Dumbell Row

Place knee and same side arm on bench.
Standing leg should be at 45 degree angle to body. Let working arm hang.
Reach down with weight then pull up, driving elbow back. Rotate shoulder back while bringing dumbbell to body.

Caution

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind your head.
Slowly lift head and chest from floor.

Caution

Standing Bicep Curl

Stand with feet shoulder-width apart. Let arms hang at sides, holding weights.
Curl weights up to shoulders.
Release slowly to full extension, rotating hands inward at bottom.

Caution

Bench Dips

Place hands on bench behind you.
Plant feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 

DUMBELL ROW

Level 1

Squats

Stand with feet shoulder width apart.
Slowly lower body, keeping chest up. Let back create 45 degree angle.
Go down until thighs are parallel to floor.

Caution

Knee Push-ups

Kneel on floor with hands on floor, arms extended.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight. Don’t let hips drop.

Caution

Dumbell Row

Place knee and same side arm on bench.
Standing leg should be at 45 degree angle to body. Let working arm hang.
Reach down with weight then pull up, driving elbow back. Rotate shoulder back while bringing dumbbell to body.

Caution

Crunches

Lay on floor with shins at 90 degrees.
Place hands behind your head.
Slowly lift head and chest from floor.

Caution

Standing Bicep Curl

Stand with feet shoulder-width apart. Let arms hang at sides, holding weights.
Curl weights up to shoulders.
Release slowly to full extension, rotating hands inward at bottom.

Caution

Bench Dips

Place hands on bench behind you.
Plant feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.

Caution





 
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