SHINE Fitness
Wonderland Rd S N6P 1S8 London, ON, Canada

Incline Dumbbell Row Step 1: Sit down on the incline bench with your chest against the back of the bench. Step 2: Grab a dumbbell in each hand and rotate your hands so your palms are facing each other. Step 3: Keep your elbows tucked in pull the dumbbells up to your body just below your chest.... Step 4: Hold for a half second and then lower the dumbbells back down. Step 5: This completes one repetition. See more

Incline Bench Pulldown 1: Grab onto the Lat pull-down bar with a wide grip. 2: Sit so that your back is flat against the incline bench.... 3: Pull the bar down to your chest and then return back to starting position. 4: This completes one repetition.

Machine Thigh Abductor Step 1: Sit at an abductor machine with your feet on the footrests and your hands on each handle grip. Your thighs will be on the inside of the leg pads. This is your starting position. Step 2: Exhale as you push your legs against the thigh pads, separating your legs as far as possible. Step 3: Hold for a moment and then inhale as you slowly return to the starting position.... Step 4: Repeat for a complete set. See more

Swiss Ball Crunch 1: Lie on an exercise ball with your lower back pressed against the surface of the ball. Your legs should be bent at the knee, your feet should be flat on the floor. When you are in the proper position, your upper torso should be hanging off the top of the ball. Keep your arms at your sides or crossed on top of your chest. 2: Lower your torso and stretch out, keeping your neck stationary at all times. This is the starting position.... 3: With your hips stationary, contract your abs to flex your waist. Curl your shoulders and trunk up until you feel a contraction in your abs. Your arms should slide up the side of your legs or stay on top of your chest if you chose to cross them. Your lower back should be in contact with the ball at all times. Exhale as you perform this movement and hold the contraction for a second. 4: Inhale, and move back to the starting position. 5: Repeat for the desired number of reps.

Reverse Fly 1: Grab a dumbbell in each hand and stand with your feet shoulder width apart. 2: Bend over at the waist and let your arms hand with the dumbbells touching in the middle.... 3: Keeping your arms straight lift the dumbbells out the side of your body. 4: Pinch your shoulder blades together at the top and then lower the dumbbells back down to starting position. 5: This completes one repetition.

Seated Dumbbell Press Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.... Rotate the wrists so that the palms of your hands are facing forward. This is your starting position. As you exhale, push the dumbbells up until they touch at the top. After a second pause, slowly come down back to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Swiss Ball Hamstring Curl 1: Lie down with back flat on the floor and heels propped up on Swiss Ball. Arms should be flat on the floor and in line with your shoulders for stability. 2: Next, raise hips up so that they are in line between your knees and shoulders.... 3: Begin hamstring curl by rolling ball backward toward you butt so that your feet are flat on the ball and knees extended toward the ceiling. Reverse movement back to starting position. This completes one rep.

Cable Hip Abduction 1: Place the cable handle on the lowest notch. 2: Put the wrap around your left ankle and stand with your right side facing the weight.... 3: Stand straight up and down. 4: Keep your left leg straight and extend it out laterally up and then back down. 5: Repeat for the desired amount of reps and then switch legs and sides.

Full Body Workout

Foam Rolling 1: Foam rolling is a great way to loosen up your muscles and speed up the repairing process. 2: Slowly roll back and forth on the area you are trying to stretch.... 3: Roll back and forth for the desired time.

Chest Dip For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.... Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second. Repeat the movement for the prescribed amount of repetitions.

T-Bar Row 1: Bend at the knees and grab the T-Bar with both hands. 2: Keep a natural arch in your lower back and chest up and out.... 3: Pull the weight to your chest, so that your shoulder blades pinch together at the top 4: After you have pulled the weight to your chest lower it back down to the ground.