BodyByGeoff Health and Fitness Workout Tools

Ashburn

Print a Full Sized
BodyByGeoff
Personal Workout Tracker
and
Daily Diet & Nutrition Tracker
Here

Cardio/Warmup

Before you begin your workout, it is important to warm up with cardio. 5-10 minutes at a moderate pace will warm up the muscles and prevent injury.

Bored with the treadmill? Try a cardio class. We have several to choose from.

Adjust seat height so elbows are slightly below shoulders. Adjust start position by utilizing the overhead range of motion adjustment on each user arm. Sit with chest up, shoulders back and grip vertical handles with elbows slightly bent. Push handles together with a smooth ,controlled movement. Return weight slowly to starting position.	Station #1A Pectoral Fly Muscles Used Anterior Deltoid, Pectoralis	Station #1B Rear Deltoid Muscles Used Trapezius, Posterior Deltoid, Rhomboids	Adjust seat height so arms are parallel to floor while holding inside handles. Adjust handles to position #1. Sit facing pad and grip handles firmly. With elbows bent slightly, rotate handles out and back, keeping elbows at grip height and chest against pad. Return weight slowly to starting position.

Sit upright with hands firmly grasping the handles. Grip position will vary by individual.

Station #2
Seated Shouler Press
Muscles Used
Deltoids, Trapezius, Triceps

Sit upright in the machine, pads facing inward. Knees start closed. Grab handles firmly and open the knees as far as they can go, returning them to the starting position in a smooth controlled manner. *Tip:* Use this exercise with high reps and light weight. Avoid using heavy weights on this exercise to ensure proper knee alignment as these muscles tend to be to strong and tight relative to other leg muscles.	Station #3A Seated Leg Abducter Muscles Used Outer Thigh Complex	Station #3B Seated Leg Adducter Muscles Used Inner Thigh Complex	Sit upright with pads facing outward, knees outside the pads. Pull release pin to the right to open pads and spread knees apart until you feel a light stretch. Grab handles firmly and bring knees together and return to starting position in a smooth controlled manner. Tip: To ensure good knee alignment afterwards, use a heavier weight and lower repitions on this exercise. These muscles tend to be relatively weak in most people.

Sit upright in machine with knees hanging off of the edge of the seat. Knees should be aligned with the rotational poin of the machine. Adjust back of the seat to ensure good posture and knee alignment. Adjust roller pad so that it sits just above the ankles.
Begin by lifting feet and straightening the legs in front of you until legs are fully extended. Lower weights to return to start.
Tip: Adjust the machine for a full range of motion by moving the pin on the flywheel (to your right) to the farthest position.

Station #4
Leg Extension
Muscles Used
Qaudriceps and hip flexors.

Station #5
Leg Press
Muscles Used
Quadriceps, Hamstrings, Calves

Begin by sitting upright in seat, hands firmly grasping the handles. Feet should sit relatively high on the platform roughly shoulder width apart. Pull the release pin below you to bring the platform as close to you as possible.
Drive your heels into the platform until your legs are fully extended. Return the platform to the starting position in a smooth and controlled manner.
Tip: Try to keep your feet, knees, and hips all inline. Do not let your knees touch together; conciously spread your knees apart from eachother.

Lay face down on machine with knees hanging off of the edge of the bench. The knee joint should be aligned with the rotation point of the machine. Adjust the roller pad so that it sits just above your ankle.
To begin, pull your heels towards your buttocks while pulling your upper body into the bench using the hand grips below. Lower the weight all the way back down.
Tip: This exercise works best with a fast contraction and slow return to the starting position.

Station #6
Prone Leg Curl
Muscles Used
Hamstrings, Glutes, Calves

Station #7 Calf Press Muscles Used Calves, Foot Extenders	Sit upright in chair, legs fully extended, hands firm on the hand grips. Only the toes should be on the platform. Select desired weight and begin by pressing toes into the platform while lifting the heels all the way up. Drop heels until they are fully stretched and have descended below the platform. Tip: Calves respond best to high repetitions so try for 12, 15, or 20 reps per set.

Station #8A
Assisted Pull Up
Muscles Used

Step up and grasp bar with an wide overhand grip. Step down onto assistance lever or platform.

Pull body up until neck reaches the height of the hands. Lower body until arms and shoulders are fully extended. Repeat.

Station #8B
Assisted Dip
Muscles Used

Grip the side bars shoulder width dip bar. Step down onto assistance lever.
Push body up with elbows close to body and hips straight. Lower body until shoulders are slightly stretched. Repeat.

Raise or lower the platform so your hip is aligned with the red dot in the center of the machine. Center your foot on the platform. and adjust the pad so it rests just above the knee. Select your desired weight and range of motion.

To work hip adductors, place the pad on the outside of the knee (pictured) and raise your leg to the side in a slow, controlled motion.

To work hip abductors, place the pad on the inside of the knee and bring your leg across your body in a slow, controlled motion.

Station #9
Hip
Muscles Used
Hip adductors & hip abductors

Station #10
Torso Rotation
Muscles Used
Obliques, Transverse abdominals, Upper Hip/Low back complex

Sit upright in seat, arms 90 degrees out to the side, elbows and forearm against the pads, hands firmly gripping the handles.
Grab the release pin.

Station #11 Ab Crunch Muscles Used Abdominals	Adjust the chest pads and seat to a comfortable starting position. Adjust the foot pad so your knees are at a 90 degree angle. Select your desired weight. Grip handles and slowly crunch forward to full contraction. Slowly return to the starting position. For more information on abdominals and core strength, view our Health & Fitness Blog.	Station #12 Ab Crunch Muscles Used Abdominals	Adjust seat to a comfortable starting position. Select your desired weight. Grip handles and slowly crunch forward to full contraction. Slowly return to the starting position.

Select your desired weight. Stand facing the machine with your shoulders under the pads. Only the toes should be on the platform.
Select desired weight and begin by pressing toes into the platform while lifting the heels all the way up. Drop heels until they are fully stretched and have descended below the platform.
Tip: Calves respond best to high repetitions so try for 12, 15, or 20 reps per set.

Station #13
Standing Calf Raise
Muscles Used
Calves, Feet Extenders

Station #14
Standing Leg Curl

Muscles Used

Select your desired weight. Stand facing the machine with the foot of your resting leg on the platform. Position exercising leg: back of ankle against the pad. Slowly draw your foot up toward your buttocks and return to the starting position. Repeat on the opposite side.

	Stretching
	After a workout it is important to cool down and stretch all major muscle groups. For descriptions of Lower Body & Upper Body stretches, view our online Health & Fitness Blog.

weight loss in Reston gyms in Great Falls VA gyms in Reston health clubs in Great Falls VA health clubs in Reston in home personal training in Great Falls VA massage therapy in Reston in home personal training in Reston personal training in Great Falls VA personal training in Reston peonal training in Great Falls VA massage therapy in Reston in home personal training in Reston personal training in Great Falls VA personal training in Reston health clubs in Ashburn health clubs in McLean health clubs in Oakton health clubs in Vienna health & fitness blog gym membership discounts menopau