Fit2Go

With feet shoulder width apart, stand upright with a bench or chair about 3-6 inches behind you. Keep shoulders down and back, core engaged and neutral spin. Inhale; bend knees while allowing hips to bend back behind, body weight should be in the heels of feet. Lower body down until bottom slightly touches the bench or chair; knees should be behind the toes. Exhale and stand upright, return to starting position. Repeat.

Adjust chest pad height so that pad rests comfortably between chest line and abdomen. Press chest firmly against pad, standing straight up with shoulders down and back and head as a natural extension of the spine. Grasp handles to assist with maintaining chest against pad. Place right foot on foot pedal, pedal should rest in the middle of the foot. Left foot will stay stationary with a slight bend in the knee. Exhale; extend foot pedal straight back, do not lock out the knee joint. Inhale; bend the knee and bring it slowly back to resting position towards the chest. Weight stack should stop just before resting level, pause and repeat to complete reps. Once reps complete, remove the right foot, adjust foot pedal to the left side. Repeat on the left.

Secure the band around something stable and at chest/shoulder height. Hold handles in both hands so that the bands run along the inside of the arms. Move far enough away so there is tension on the bands. Begin the movement with the arms bent, palms facing down. Press arms straight out in front, keep the band stable. Do not lock the elbows. Don't let the elbows go too far back, stop at a 90˚angle. Keep the motion slow and controlled. May stand with one foot in front of the other (lunge position) for a more stable base.

Sit upright on the machine, engaged the abdominals so that the spine/back is neutral. Gently grasp the handles on each side of the seat. Place feet flat in the center of the platform at comfortable distance apart from each other. Adjust the seat so that the angle in the knees is approximately 90 degrees. Toes and knees should be facing directly forward/straight ahead. Select a weight that is appropriate to complete 2-3 sets of 8-12 repetitions of this exercise. Extend the legs forward to press the selected weight- do not lock out the legs, only to full extension. Bend the knees and return to the starting position- do not drop/slam the weight stack. Repeat.

Anchor the resistance band to a strong, stationary structure around navel to chest level. Stand with feet about shoulder width a part. Grasp the handles of the band and take a couple of steps back to tighten up the band. Your arms should be extended straight out in front of the body. Engage abdominals, and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine. Low Row – Exhale and pull your hands back to the sides of your ribcage. Pause then slowly extend arms back out straight. High Row - Exhale and pull your elbows up and back to shoulder level. Hands should be in line with the elbows, not in front of the shoulders. Pause then slowly extend arms back out straight. Repeat.

Adjust thigh pads into the most narrow position. Sit in machine with back pressed firmly against back pad, engage abdominals and pull navel in to stabilize the core, grasp handles for support. Legs will be outside thigh pads, pads should rest on the inside of thighs, just above the knees. Place both feet on pedals and adjust range of motion to the widest comfortable position. Exhale, push legs together, keeps legs pressed firmly against pads. Maintain hips pushed down and back, hold 2 seconds. Inhale, release legs out slowly back to open position, weight stack should stop just above resting position. Repeat.

Lie face-up on the floor and place heels on a Physioball with toes pointing straight up, legs should be in table top or 90 degree angle. Engage abdominals and pull navel in to stabilize the core while maintaining a neutral (flat to normal) spine. Exhale; Squeeze the glutes together to raise your hips off the floor to form a diagonal with the body, driving the heels into the physioball. You must focus on keeping the hips up throughout the entire movement. Inhale and slowly push your heels out by extending the knees, keep the hips up and core engaged. Exhale and bend your knees bringing your heels toward the glutes and back to the diagonal position. Slowly the hips back to resting position, neutral back on the mat. Pause and Repeat.

Sit in machine with back pressed firmly against back pad, engage abdominals and pull navel in to stabilize the core, grasp handles for support. Legs will be inside thigh pads, pads should rest on the outside of thighs, just above the knees. Place both feet on pedals and adjust range of motion to the most narrow comfortable position. Exhale, push legs apart, keeps legs pressed firmly against pads. Maintain hips pushed down and back, hold 2 seconds. Inhale, bring legs back together slowly, weight stack should stop just above resting position. Repeat.

Sit upright on the machine, engaged the abdominals so that the spine/back is neutral. Gently grasp the handles on each side of the seat. Place feet flat in the center of the platform at comfortable distance apart from each other. Adjust the seat so that the angle in the knees is approximately 90 degrees. Toes and knees should be facing directly forward/straight ahead. Select a weight that is appropriate to complete 2-3 sets of 8-12 repetitions of this exercise. Extend the legs forward to press the selected weight- do not lock out the legs, only to full extension. Bend the knees and return to the starting position- do not drop/slam the weight stack. Repeat.

Sit on the floor with legs straight out in front of you. Secure a resistance band around both feet, pull the band tight with your arm. Engage abdominals and pull navel in to stabilize your core. Maintain an upright posture and a neutral (flat to normal) spine. Exhale and plantar flex ankle (pointing the toe forward) as if you were pushing a gas pedal. Pause and slowly bring toe back, pointing the toes towards your body. Repeat.

Lying face down on a mat, get into pushup position. Keep shoulders, hips and knees in a straight line/plank position. Place hands directly under the shoulders, space hands just wider than shoulder width apart. Place your feet on a stability ball, the ball should rest comfortable on shins between the knees and ankles; pull navel in to stabilize the core, don’t drop the hips. Inhale; bend the knees and pull them into the chest, rolling the ball from the shins to the top of your shoes. Contract the core to help stabilize throughout the movement. Inhale; slowly roll the ball back down to the shins, body will return to plank position. Keep the core engaged at all times and don’t allow the hips to drop below the shoulders. Repeat.

Lying face down on a mat, get into pushup position. Keep shoulders, hips and knees in a straight line/plank position. Place hands directly under the shoulders, space hands just wider than shoulder width apart. Place your feet on a stability ball, the ball should rest comfortable on shins between the knees and ankles; pull navel in to stabilize the core, don’t drop the hips. Exhale; Lift the hips up toward the ceiling, rolling the ball from shins to toes. Keep wrist and elbows directly under the shoulders and core engaged, bringing body up to a upside down “V” position. Inhale; slowly roll the ball back down to the shins, body will return to plank position. Keep the core engaged at all times and don’t allow the hips to drop below the shoulders. Repeat.

Lie face down on the floor. Forehead can rest on a mat or towel for comfort. Flex your shoulders so that your arms are overhead in line with long axis of the body. Legs are straight, together, and also in line with the long axis of the body. Engage abdominals and pull navel in to stabilize your core. Hyperextend the low back so that the chest and thighs simultaneously lift off the floor. Pause then slowly lower the chest and thighs back down. Repeat.

Secure the resistance band at hip level. Stand with feet shoulder-width apart, about 3 to 5 feet away from the secured resistance band, chin up, shoulders down/back, core engaged. Grasp the band with both hands, arms slightly in front of the body, palms facing into the body. Exhale; pull band simultaneously behind the body, arms will be approximately 6 inches behind the hips. Hold for two seconds, and then slowly release arms back up to starting position. Repeat.

Attach a bar, or rope, onto the cable. Stand facing the cable machine with feet about shoulder width apart and knees slightly bent. With both arms reach up and grab the bar, or rope, with an overhand grip (palms down), or neutral grip (palms facing each other). Pull both arms down into a position where the upper arms are pulled in tight against the body and the elbows are flexed at a little less than 90o. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in navel, and maintaining an upright posture and neutral (flat to normal) spine. Exhale and forcefully push down by fully extending the arms. Pause then slowly raise arms back up keeping full control on the weight. Repeat.

Adjust seat height; with both arms bent grasp each handle. Press back and neck firmly against the back, feet flat on the floor. Exhale; press the handles down to straighten both arms out. Do not lock the elbows, keep the core engaged and head and neck relaxed. Inhale; bend at the elbows and allow the weight stack to lower. Maintain the back pressed firmly against the back pad. Weight stack should stop just above resting position. Repeat.

Attach a single-grip handle onto the cable. Stand facing the cable machine with feet about shoulder width apart and knees slightly bent. With one arm reach up and grab the handle with an underhand grip (palm up). Pull arm down into a position where the upper arm is pulled in tight against the body and the elbow is flexed at a little less than 90o. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in navel, and maintaining an upright posture and neutral (flat to normal) spine. Exhale and forcefully pull down by fully extending the arm. Pause then slowly raise arm back up keeping full control on the weight. Repeat.

Stand with feet shoulder width apart, slight bend in the knees. Grasping the gel bar in both hands wider than shoulder width, palms facing behind you. Hinge forward at the hips, keep chest up, flat back and core engaged Exhale; pull the bar into the chest, driving the elbows up and back. Squeeze the shoulder blades together and hold for 2 seconds. Inhale; return to starting position. Repeat.

Lie face-up on the floor and place heels on a PhysioBall with toes pointing straight up. Engage abdominals and pull navel in to stabilize the core. While maintaining a neutral (flat to normal) spine, squeeze glutes together to raise your hips off the floor. You must focus on keeping the hips up throughout the entire movement. Level 1 – Exhale and curl your heels toward your glutes by flexing your knees. Pause then slowly push your heels back out by extending the knees. Repeat. Level 2 – Lift one leg straight up and out in front of the body; leg should be perpendicular to the body. Exhale and curl your heel toward your glutes by flexing your knee. Pause then slowly push your heel back out by extending the knee. Repeat using other leg.

Adjust seat height; back of the elbows should rest comfortably on the arm pads. Press back firmly against pad, head should be a natural extension of the spine, keep feet flat on ground, grasp arm handles. Exhale; Contract the abdominal and flex the spine forward. Hold the contraction for 2 seconds. Inhale; release the contraction and return to starting position. Repeat.

Position bar on back of shoulders and grasp bar to sides. Place feet under bar, hip width apart. Disengage bar by rotating bar back. Keep the chest up, shoulders down and back and core engaged. Bend knees while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are parallel to floor. Extend knees and hips until legs are straight. Repeat.

Standing upright, place a PhysioBall between your back and the wall. The ball should rest mid-back, just below your shoulder blades. Keep abdominals engaged and spine/back neutral. Place feet a comfortable distance apart with toes and knees pointing forward. Chin should be lifted, shoulders down/back, and arms resting down by the side. Take 1 step forward with each foot (so that when you squat down, the angle at the knee is approximately 90 degrees). Lean against the ball, begin sitting downward and allow the ball to roll upward. Place body weight in heels and squat down until your thighs are parallel with the floor (or 90 degrees at the knee joint). NOTE: Be sure that the knees don’t go past toes. It is not recommended to squat any deeper than 90 degrees).

3 levels: Level 1: Get onto all fours, knee on the mat and hand placed directly under the shoulders, space hand just wider than shoulder width apart. Back should be flat in table top position. Level 2: Place knees on the mat, Lift the toes up and cross at the ankles. Keep shoulders, hips and knees in a diagonal line. Place hands directly under the shoulders, space hands just wider than shoulder width apart. Level 3: Lay face down on mat, with feet together, and toes turned under. Keep shoulders, hips and knees in a straight line/plank position. Place hands directly under the shoulders, space hands just wider than shoulder width apart. (All Levels): Keep the core engages and belly drawn into the spine. Bend elbows and lower body toward the floor, until chest is just above the floor, elbows should be bent at a 90˚ angle. Do not rest on the floor. Pause briefly at the bottom position, and then press back up to the starting position. Repeat.

Lie supine on bench with dumbbells in each hand, with your feet placed firmly on the floor or up on the bench. Maintain a neutral (flat to normal) spine. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides, palms facing each other into the body. Inhale and lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position, keep the dumbbells parallel with each other during the movement. Exhale and bring dumbbells together in hugging motion until dumbbells nearly touch. Repeat.

Get into push-up position. Place one hand on top of the BOSU ball and place the other hand directly under the shoulder in a standard push-up position. Lower into pushup position, keeping hips flat and square to the ground. Exhale and push the body up toward starting position. As you push up, step the inside leg (closest to BOSU) out and bring the outside hand (floor position) up onto the BOSU ball, switching the hands from one position to the other bring both feet back together. Lower into pushup position with the new arm on the BOSU ball, alternate each hand with each pushup. Repeat.

Select a bar attachment that will allow a neutral grip (palms facing each other). Place feet out in front on the foot pads, grasp the bar, and sit back into an upright posture. Knees should be slightly bent and feet hip width apart. Your arms should be extended straight out in front of the body. Engage abdominals, and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine. Exhale and pull your hands back to the sides of your ribcage. Pause then slowly extend arms back out straight. Repeat.

Adjust seat height so that shoulders are level with the handle grip(s). Sit in seat with feet flat on the ground, back pressed firmly into the back pad, core engaged and shoulders down and back. Grasp handles (either position). Exhale; extend arms straight up, do not lock the elbows out. Hold at the top for 2 seconds. Inhale; slowly lower the arms back to resting position, wight stack will be slightly elevated above resting position. Repeat.

Grasp dumbbells in each hand, with palms facing into the body. Stand with feet shoulder width apart, slight bend in knees. Hinge forward at the hips. Let arms hang down in front of the body, slight bend in the elbows. Engage abdominals and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine. Exhale; lift the dumbbells out and up until they are shoulder high. Pause for 2 seconds. Inhale; slowly lower dumbbells back down. Repeat.

Begin on hands and knees (“all fours”) with a dumbbell in one hand. Knees should be directly under the hips, about shoulder width apart. The hands and dumbbell should be directly under the shoulders. Engage abdominals and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine. Exhale and pull the dumbbell back to the side of your ribcage. Pause then slowly extend arm back out straight. Repeat using other arm.

Adjust seat height so that forearms rest comfortably on the arm pads. Sit facing into the machine, feet flat and legs at a 90 degree angle. Maintain a neutral back and core engaged. Arms will be bent at a 90 degree angle, palms facing into the body. Exhale; lift both arms out and to shoulder height. Inhale; slowly lower arms back to starting position, weight stack will be slightly elevated above resting position. Repeat.

Adjust thigh pads; pads should rest comfortably on top of the thighs with both feet flat on ground, legs at 90 degree angle. Face the machine, While standing grasp handles and gently pull down to a seated position. Maintain a neutral back, core engaged, slight bend in elbows. Exhale; pull handles down and into the body, squeeze the shoulders together and hold for 2 seconds. Inhale; slowly return to starting position, do not lock out the elbows. Repeat.

Lie chest down on pad, adjust body so that knees are aligned with the axis of rotation on the machine. Legs should be under the ankle pad with the pad resting just above ankles. Grasp handles for balance, keep head down as a natural extension of the spine. Exhale; curl legs into the body, keep chest firmly pressed into the pad. Inhale; lower legs back to starting position, weight stack slightly lifted. Repeat.

Set cable pulley to high and grasp the revolving cable attachment with one hand, keep elbow slightly bent. Stand with feet shoulder-width apart, about 3 feet away from machine, chin up, shoulders down/back, and core engaged. Exhale; pull the attachment down, bringing upper arm to side. Allow the attachment to slowly rise until arm is at shoulder height. Inhale, and return to starting position. Repeat all repetitions on one arm, then switch and repeat on opposite arm.

Standing Unsupported w/ upright posture, shoulders down/back, chin up, core engaged and hands down by side. Rock back onto heels, in a slow and controlled fashion, lifting the toes up off platform simultaneously, all toes should be lifted off platform. Lower back to starting position. Repeat.

Secure a resistance band under feet. Hold the handles with palms facing into the body. Stand with feet shoulder width apart, knees slightly bent and core engaged. Exhale; Lift arm(s) out to the side, in an alternating motion or simultaneously to shoulder level. Inhale and lower arm(s) back to starting position. Maintain neutral alignment in spine throughout entire exercise. Repeat.

Stand with back against a wall, shoulders down/back; chin up, core engaged and hands down by side. Rock back onto heels, in a slow and controlled fashion, lifting the toes up off the ground simultaneously, all toes should be lifted off ground. Lower back to starting position. Repeat.

Secure a resistance band under feet. Hold the handles with palms facing the behind. Stand with feet shoulder width apart, knees slightly bent and core engaged. Exhale; lift arms straight up in front of the body, in an alternating motion or simultaneously to shoulder level. Inhale and lower arm(s) back to starting position. Maintain neutral alignment in spine throughout entire exercise. Repeat.

Stand with feet wider than hip width apart. Slowly lean forward in a controlled manner and place palms on floor for balance, bending the knees slightly as needed. Rock back onto heels, in a slow and controlled fashion, lifting the toes up off the ground simultaneously, all toes should be lifted off ground. Lower back to starting position. Repeat.

Muscle Group: Anterior Tibialis - Ankle Dorsiflexion with Bands Standing Unsupported w/ upright posture, shoulders down/back, chin up, core engaged and hands down by side. Rock back onto heels, in a slow and controlled fashion, lifting the toes up off platform simultaneously, all toes should be lifted off platform. Lower back to starting position. Repeat.

Sit in the machine, with feet flat on the ground and back securely pressed into pad. Elbow joints should line up with circular axis on each lever arm, adjust seat height accordingly. Grasp each handle grip, palms facing out. Exhale; curl arms up simultaneously. Inhale as you lower your arms back to starting position. Maintain neutral alignment in spine and neck throughout entire exercise.

Begin on hands and knees ("all fours") with a dumbbell in one hand. Knees should be directly under the hips, about shoulder width apart. The hands and dumbbell should be directly under the shoulders. With a neutral grip (palms facing in), raise the arm holding the dumbbell up so that the upper arm is parallel to the floor (elbow should be at a 90 degree angle with fist pointing down). Engage abdominals and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine. While maintaining this upper arm position, exhale and forcefully extend your forearm up until entire arm is straight and parallel to the floor. Pause then slowly lower forearm back down without lowering the upper arm. Repeat using other arm.