General Fitness Exercise Level 2

Fitness

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Level 2

Front LatPulldowns

Sit at latpulldown machine. Grip bar slightly wider than shoulders with hands facing away from body.
Lift chest and pull bar to clavicle. Keep back arched.
Release and stretch up, releasing all tension in muscles.

Caution

Dumbbell Press on Ball

Sit on exercise ball, holding dumbbells at shoulders.
Press weights up and in with palms facing outward, meeting at full extension.
Slowly lower weights back to shoulders, maintaining core stability.

Caution

Leg Press

Sit in leg press machine with feet shoulder-width apart.
Lower weight so thighs compress against chest. Return weight to start by pressing from heels and extending legs.
Don’t lock knees, and stop if you feel discomfort in lower back.

Caution

Ball Crunches Feet Up

Lay on floor, placing legs on ball and hands behind head.
Lift chest and shoulders off floor.
Contract abdominals, lifting towards knees.

Caution

Single Leg Standing Bicep Curls

Stand on one leg.
Hold weights at side, then curl to shoulders.
Maintain balance and repeat.

Caution

Curl Press Overhead

Stand with feet shoulder-width apart and knees flexed.
Curl weights to shoulders.
Press overhead, then slowly lower weights back to sides.

Caution

FRONT LATPULLDOWNS

Level 2

Front LatPulldowns

Sit at latpulldown machine. Grip bar slightly wider than shoulders with hands facing away from body.
Lift chest and pull bar to clavicle. Keep back arched.
Release and stretch up, releasing all tension in muscles.

Caution

Dumbbell Press on Ball

Sit on exercise ball, holding dumbbells at shoulders.
Press weights up and in with palms facing outward, meeting at full extension.
Slowly lower weights back to shoulders, maintaining core stability.

Caution

Leg Press

Sit in leg press machine with feet shoulder-width apart.
Lower weight so thighs compress against chest. Return weight to start by pressing from heels and extending legs.
Don’t lock knees, and stop if you feel discomfort in lower back.

Caution

Ball Crunches Feet Up

Lay on floor, placing legs on ball and hands behind head.
Lift chest and shoulders off floor.
Contract abdominals, lifting towards knees.

Caution

Single Leg Standing Bicep Curls

Stand on one leg.
Hold weights at side, then curl to shoulders.
Maintain balance and repeat.

Caution

Curl Press Overhead

Stand with feet shoulder-width apart and knees flexed.
Curl weights to shoulders.
Press overhead, then slowly lower weights back to sides.

Caution





 

DUMBBELL PRESS ON BALL

Level 2

Front LatPulldowns

Sit at latpulldown machine. Grip bar slightly wider than shoulders with hands facing away from body.
Lift chest and pull bar to clavicle. Keep back arched.
Release and stretch up, releasing all tension in muscles.

Caution

Dumbbell Press on Ball

Sit on exercise ball, holding dumbbells at shoulders.
Press weights up and in with palms facing outward, meeting at full extension.
Slowly lower weights back to shoulders, maintaining core stability.

Caution

Leg Press

Sit in leg press machine with feet shoulder-width apart.
Lower weight so thighs compress against chest. Return weight to start by pressing from heels and extending legs.
Don’t lock knees, and stop if you feel discomfort in lower back.

Caution

Ball Crunches Feet Up

Lay on floor, placing legs on ball and hands behind head.
Lift chest and shoulders off floor.
Contract abdominals, lifting towards knees.

Caution

Single Leg Standing Bicep Curls

Stand on one leg.
Hold weights at side, then curl to shoulders.
Maintain balance and repeat.

Caution

Curl Press Overhead

Stand with feet shoulder-width apart and knees flexed.
Curl weights to shoulders.
Press overhead, then slowly lower weights back to sides.

Caution





 

LEG PRESS

Level 2

Front LatPulldowns

Sit at latpulldown machine. Grip bar slightly wider than shoulders with hands facing away from body.
Lift chest and pull bar to clavicle. Keep back arched.
Release and stretch up, releasing all tension in muscles.

Caution

Dumbbell Press on Ball

Sit on exercise ball, holding dumbbells at shoulders.
Press weights up and in with palms facing outward, meeting at full extension.
Slowly lower weights back to shoulders, maintaining core stability.

Caution

Leg Press

Sit in leg press machine with feet shoulder-width apart.
Lower weight so thighs compress against chest. Return weight to start by pressing from heels and extending legs.
Don’t lock knees, and stop if you feel discomfort in lower back.

Caution

Ball Crunches Feet Up

Lay on floor, placing legs on ball and hands behind head.
Lift chest and shoulders off floor.
Contract abdominals, lifting towards knees.

Caution

Single Leg Standing Bicep Curls

Stand on one leg.
Hold weights at side, then curl to shoulders.
Maintain balance and repeat.

Caution

Curl Press Overhead

Stand with feet shoulder-width apart and knees flexed.
Curl weights to shoulders.
Press overhead, then slowly lower weights back to sides.

Caution





 
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