Actif Fitness

Machine Preacher Curl
Step 1: Sit down on the preacher curl machine. Choose the weight you want to use.
Step 2: Position your triceps on the preacher pad and grasp the handles with an underhand grip. This is the starting position.
... Step 3: Lift the handles and contract your biceps. You should be exhaling as you do so. Hold the contraction at the top of the position for a second.
Step 4: Lower the handles back to the starting position; inhaling as you do so.
Step 5: Repeat for the number of reps in your set.
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Flat AB Workout

5 Minute Routine

Dumbbell Step-Up
Step 1: Advanced athletes can choose between dumbbells, barbell (back squat position) or weighted vest. Step 2: Those without access to weights can hold 2 water jugs or wear a back pack on their back. If you don't have weights, perform bodyweight step ups for 15 reps per set and aim to explode upwards as fast as possible on each rep. Step 3: Use a bench, box or stable chair at (or just below) knee height.... Step 4: Explode upward as fast as you can on each repetition. Lower slowly and repeat with the same leg for 8 repetitions before switching legs. Step 5: Make sure that you keep your heel on the bench and your knee doesn't go over your toe. Keep your chest up throughout the exercise.
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Full Body Circuit Workout

Decline Bench Press
1: Lie down on a decline bench and secure your legs at the end.
2: Lift the bar from the rack using a medium width grip. Hold it over yourself with your arms locked. Your arms should be perpendicular to the floor. This is the starting position.
... 3: As you inhale, bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.
4: Move the bar back up to the starting position as you exhale. Use your chest muscles to push the bar. Hold for a second and then bring the bar down slowly again.
5: Repeat for the number of reps in your set.
6: Replace the bar on the rack when done.
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Dumbbell Kickback
Step 1: Brace one knee and one hand on a flat bench while keeping the other leg flat on the floor. Your back should be flat and your torso should be parallel with the bench. Step 2: Hold a dumbbell in the free hand with your palm facing inward. Your arm should be bent at a 90 degree angle so that the dumbbell is next to your waist and your upper arm is parallel with the floor. This is your starting position. Step 3: Without moving your upper arm, exhale and ...extend your arm completely back so that your entire arm is parallel with the floor and the dumbbell is perpendicular to the floor. Step 4: Hold for a moment and then slowly reverse the motion back to the starting position. Step 5: Repeat for a complete set and the switch sides.
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Dumbbell Fly
1: Start by lying down on a flat bench. Hold a dumbbell in each hand, resting the weight on the top of your thighs. Your palms will be facing each other.
2: Lift the dumbbells one at at time. Hold the dumbbells in front of you, shoulder width apart. The palms of your hands should be facing each other. Lift the dumbbells as if you were pressing them; stop and hold the weight before you lock out. This is the starting position.
... 3: Bend your elbows slightly and lower your arms at both sides using a wide arc. Keep lowering your arms until you feel a stretch on your chest. Inhale as you do so.
4: Bring your arms back to the starting position, using the same arc of motion as you did to lower the weights.
5: Hold for a second in the starting position and then repeat the process for the desired number of reps.
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Daily Workout Routine

10 Minute ABS Burner

Abs for Beginners