Posts by Get Fit It's Free
Incline Dumbbell Fly
Step 1: Select the appropriate dumbbells. With a dumbbell in each hand, lay your back against the pad of an incline bench. Your feet should be flat on the floor. Keep a slight bend in your elbows. Bring the dumbbells in to about eye level with the palms facing each other. This will be your…
Read MorePush Ups (triceps)
Step 1: Lower yourself to the floor and start in the prone position (face down). Place your hands on the floor right by the armpits. This is your starting position. Step 2: Begin by pressing your hands and toes into the floor simultaneously, thereby raising your body. Step 3: Lower your body back to the starting position. Step…
Read MorePush Ups (chest)
Step 1: Lower yourself to the floor and start in the prone position (face down). Because you will be targeting the chest versus triceps, your arms will be slightly wider. Place your hands on the floor just opposite the armpits. This is your starting position. Step 2: Begin by pressing your hands and toes into…
Read MoreFlat Bench Dumbbell Press
Follow These Steps: Step 1. Select two dumbbells, and lay your back on a flat bench. Your shoulders should be back and chest up because you want to create a slight arch in the back. Your feet should be flat on the floor because you need to push off the floor. Raise the dumbbells to…
Read MoreIncline Bench Dumbbell Press
Follow These Steps: Step 1. Select two dumbbells, and lay your back against the pad of an incline bench. Your feet should be flat on the floor. Raise the dumbbells to shoulder level, palms facing out. Your hands should be slightly wider than shoulder width apart. This will be your starting position. Step 2. Exhale as you…
Read MorePlanks
Step 1: Grab a mat and lay flat on your stomach. Step 2: Shift your weight and position yourself on your forearms and your toes. Maintain this position for as long as you can. NOTE: Planking builds core strength.
Read MoreBurpees (with pushup)
Follow These Steps: Step 1. Stand up straight with your arms down at your sides. Step 2. Lower your body to the floor into a squatting position. Place your hands on the floor out-side of your legs. Step 3. Press your hands into the floor as you simultaneously jump both feet backwards landing into a…
Read MoreBurpees (modified)
Follow These Steps: This modified version can be used by beginners. Step 1. Stand up straight with your arms down at your sides. Step 2. Lower your body to the floor into a squatting position. Place your hands on the floor outside of your legs. Step 3. Press your hands into the floor and place…
Read MoreBurpees (basic)
Follow These Steps: Step 1. Stand up straight with your arms down at your sides. Step 2. Lower your body to the floor into a squatting position. Place your hands on the floor out-side of your legs. Step 3. Press your hands into the floor as you simultaneously jump both feet backwards landing into a…
Read MoreKettlebell Swing
Follow These Steps: Step 1. Select the appropriate size kettlebell. Step 2. Grasps the top of the kettlebell with both hands making sure to wrap your thumbs around the kettlebell. Allow the kettlebell to hang from the hands. Both arms should be extended downward to rest between your legs. Keep a slight bend forward at…
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