Anytime Fitness Gym: Rancho Cucamonga

Proper Bodyweight Mid Row Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.... After a brief pause, return to the starting position.

Proper Bodyweight Mid Row Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.... After a brief pause, return to the starting position.

Proper Elliptical Trainer: Step onto the elliptical trainer machine and choose the option you wish to use from the menu. You can select a set program or you can use the manual settings. You may be asked to enter your age and weight so that you can get an estimate of the number of calories you burn during your workout. Grasp the handles while using the machine. This feature helps by monitoring your heart rate to make sure that you are working out in your target range.

Bicycling Get on your bike, place your feet on the peddles, and grab the handles with your hands. Adjust the seat to correspond to your height, if necessary. Begin to peddle the bike with your legs. Use both legs in a rotating motion to peddle the bike.... As you begin to go faster crouch your upper body downward on the bike. This helps to have less wind resistance. Peddle the bike at a challenging RPM (rotations per minute) and continue for the desired amount of time or distance.

Cobra Triceps Extension Begin lying prone on the floor with your elbows bent and your finger tips in line with your chest. Extend your elbows and push your upper body and hips off the ground.... When your elbows reach full extension, re-bend them and lower your body back to the ground. Repeat

Proper Close-Grip Dumbbell Press Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.... Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position. Initiate the movement by lowering the dumbbell to your chest. Return to the starting position by extending the elbows.

Proper Bench Dips For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to whe...re there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down. Using your triceps to bring your torso up again, lift yourself back to the starting position. Repeat for the recommended amount of repetitions.

Bicycling: Get on your bike, place your feet on the peddles, and grab the handles with your hands. Adjust the seat to correspond to your height, if necessary. Begin to peddle the bike with your legs. Use both legs in a rotating motion to peddle the bike.... As you begin to go faster crouch your upper body downward on the bike. This helps to have less wind resistance. Peddle the bike at a challenging RPM (rotations per minute) and continue for the desired amount of time or distance.