The Hella Fitness Club

Modified Push up

Begin in a kneeling position on a mat with hands below shoulders, shoulder width apart and knees bent. Tighten abdominals, and bend your elbows to lower your chest toward the floor. Press chest and extend your elbows back up to the starting position

Modified Push up

Stand facing the bench. Place hands on the edge of the bench, slightly wider than shoulder width. Position your feet back from the bench with your arms and body straight. Keeping your body straight, lower your chest to the edge of the bench by bending at the elbows. Extend your elbows back to its starting position, this equals one rep.

Hold a dumbbell in each hand and sit on a bench or chair. Bend your elbows and raise your upper arms to shoulder height so that the dumbbells are lined up with your ears. Keep your core tight.
Push the dumbbells up until the ends of the dumbbells touch over your head, and then lower the dumbbells back to ear level. That equals one rep

Bench dips

Position your hands shoulder-width apart on a bench or chair.
Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Then press down into the bench to straighten your elbows, returning back to the starting position.

Row with resistance band

Loop band around a sturdy object, level to chest area. Pull back and squeeze shoulder blades together. Can be done at any angel for modification. You do not have to do it with a squat like the video.

Side lateral raises

Hold 2 dumbbells and stand with a straight torso with the dumbbells by your side and the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position, lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to go up until you arms are parallel to the floor. Pause for a second at the top.
Lower the dumbbells back down slowly to the starting position.
This equals one rep. This exercise can also be performed sitting down.

Front lateral raises

Hold 2 dumbbells and stand with a straight torso and the dumbbells in front of your thighs with the palms of your hands facing your thighs. This will be your starting position.
While maintaining the torso stationary lift the left dumbbell to the front with a slight bend in your elbow and the palms of the hands always facing down. Continue to go up until your arm is slightly above parallel to the floor. Pause for a second at the top.
Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
This exercise can also be performed both arms at the same time.

Lat pull down

Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced wider than shoulder width. For a medium grip, your hands need to be shoulder width and for a close grip smaller than your shoulder width.
As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Do not try to pull down the bar using the forearms.
After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position where your arms are fully extended and the lats are fully stretched.

Seated cable row machine

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. You should be squeezing your back muscles When pulling. Hold that contraction for a second and slowly go back to the original position.
Note: Avoid swinging your torso back and forth as you can cause lower back injury by doing so

Place the right leg on top of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the bench for support.
Use the left hand to pick up the dumbbell off the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso tight. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms (pull through your elbows) Finally, the upper torso should remain stationary and only the arms should move. .
Lower the dumbbell straight down to the starting position.
one rep.

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Make sure you maintain full control of the dumbbells at all times. This will be your starting position.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then start to lower the dumbbells slowly.
Repeat the movement for the prescribed amount of repetitions of your training program.