24-Hour Fitness: Simi Valley Sport

Close-Grip Bench Press: Step 1: Lie down on a flat bench. Grab a bar from the rack and position your hands about shoulder width apart. Lift the bar and hold it directly over you with your arms locked. This is the starting position. Step 2: Breathe in and allow the bar to move down slowly until you feel it on your chest.... Step 3: After pausing for a second, bring the bar back to the starting position. Exhale as you do so and push the bar with your triceps. Lock your arms and hold for a second before coming down slowly. Step 4: Repeat for the desired number of reps. Step 5: Replace the bar on the rack when you are finished.

How to do the Tricep Dip: Step 1: Stand in front of a roman chair or parallel bars. Step 2: 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.... Step 3: 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. Step 4: Begin the exercise by slowly lowering your body down by keeping your forearms straight and bending your upper arms. Step 5: Lower down until your elbows form a 90 degree angle. Step 6: Push back up to starting position. Repeat as necessary.

Swiss Ball Crunch Step 1: Lie on an exercise ball with your lower back pressed against the surface of the ball. Your legs should be bent at the knee, your feet should be flat on the floor. When you are in the proper position, your upper torso should be hanging off the top of the ball. Keep your arms at your sides or crossed on top of your chest. Step 2: Lower your torso and stretch out, keeping your neck stationary at all times. This is the starting position.... Step 3: With your hips stationary, contract your abs to flex your waist. Curl your shoulders and trunk up until you feel a contraction in your abs. Your arms should slide up the side of your legs or stay on top of your chest if you chose to cross them. Your lower back should be in contact with the ball at all times. Exhale as you perform this movement and hold the contraction for a second. Step 4: Inhale, and move back to the starting position. Step 5: Repeat for the desired number of reps.

Seated Leg Press Step 1: Sit down in the seat and place your feet up on the platform. Step 2: Your feet should be about shoulder width apart and at chest height. Make sure the seat is close enough so that your knees make at least a 90 degree angle.... Step 3: Make sure that your knees are pointed straight up to the ceiling. Step 4: Using your legs push the seat you are sitting in backwards until your legs are almost straight. Do NOT fully lock your legs out. Step 5: Try to keep the weight on your heels as much as possible. Step 6: Bend at the knees and let your legs go back to a 90 degree angle. This completes one repetition. Step 7: Don't let the weight go all the way back down till you have completed your last repetition.

Beginner's Workout Plan

Daily Workouts for Women

Decline Crunch Step 1: Lie down on a decline bench and secure your legs. Step 2: Put your hands on either side of your head, keeping your elbows in. Step 3: Push the small of your back down into the bench and start to roll your shoulders off it.... Step 4: Push down forcefully with your lower back while you contract your abdominals. Exhale as you do so. Your shoulders should only lift off the bench for approximately 4 inches. Keep your lower back on the bench. Step 5: After holding the contraction for a second, start to come down slowly to the starting point. Inhale as you do so. Step 6: Repeat for the desired number of reps. See more

Cable Hip Abduction Step 1: Place the cable handle on the lowest notch. Step 2: Put the wrap around your left ankle and stand with your right side facing the weight. Step 3: Stand straight up and down.... Step 4: Keep your left leg straight and extend it out laterally up and then back down. Step 5: Repeat for the desired amount of reps and then switch legs and sides. See more