Fitness Evolution: Herndon

This exercise is unique and quite effective at targeting the bicep muscles.

High Cable Curls Guide Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position. Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted posi...tion as you squeeze the biceps. Slowly bring back the arms to the starting position. Repeat for the recommended amount of repetitions.

Standing Concentration Curl Guide Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.... Lower the dumbbell back to the starting position. Repeat the movement for the prescribed amount of repetitions.

Lower Abs Workout

Bottoms Up Guide Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position. To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.... After a brief pause, return to the starting position.

Barbell Rollout from Bench Guide Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.... When the bar has been moved as far forward as possible, return to the starting position.

3/4 Sit-Up Guide Lie down on the floor and secure your feet. Your legs should be bent at the knees. Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.... Flex your hips and spine to raise your torso toward your knees. At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only of the way down. Repeat for the recommended amount of repetitions.

5 minute walking/jog

20 Benefits of exercise

The body achieves what the mind believes