24-Hour Fitness: San Mateo Super Sport

Killer Abs Workout

Donkey Push-Up Step 1: Get down into a standard push-up position with arms and legs straight. Step 2: Lower your chest down to the ground and push yourself back up.... Step 3: Next, pop your feet apart and then immediately bring them back together. Step 4: Finally, kick your legs in the air so your heels touch your butt. Land back on your feet in the push-up position. Step 5: This completes one repetition. Repeat as necessary.

Sexy Leg Workout

Machine Chest Press Sit down on the chest press machine. Select the weight you want to work with. Step on the lever to bring the handles forward. Grab the handles and fully extend your arms.... Grasp the handles in a palms-down grip. Lift your elbows so that your upper arms are parallel to the floor to the side of your torso. Push the handles forward and extend your arms; this is the starting position. Move the handles back towards you as you inhale. Push the handles away from you as you flex your pecs. Hold the contraction for a second and move back to the starting position. Repeat for the number of reps in your set. When you have finished, step on the lever again and move the handles back to their original position.

Tricep Dip Stand in front of a roman chair or parallel bars. Stand up on the step pads of the roman chair and grasp hold of the parallel bars with both hands. This is the starting position.... Lock your arms and cross your feet behind you so your knees are bent and your body forms a straight line from your head to your knees. Begin the exercise by slowly lowering your body down by keeping your forearms straight and bending your upper arms. Lower down until your elbows form a 90 degree angle. Push back up to starting position. Repeat as necessary.

Bench Press 1: Lie on your back on a flat bench. Lift the bar off the rack and hold it straight over you, keeping your arms locked. This is the starting position. 2: Next, inhale and bring the barbell down in a slow and controlled manner until it reaches your mid-chest. 3: Pause briefly before raising the barbell back to your starting position as you exhale. Your focus should be on using your chest muscles to move the bar. Lock your arms at the top of the movement and squeeze... your chest before slowly bringing the barbell down again. This step should take twice as long raising the weight to get the maximum benefit. 4: Repeat the movement for the desired number of repetitions. 5: The final step in the exercise is to place the barbell on the rack. See more

Insanely Fast Cardio Workout