#ANYTIMEFITNESS_WATERGARDENS

28 Posts

a week ago

CABLE TRICEP EXTENSION 1) Attach a rope to the bottom pulley of the pulley machine. 2) Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position. 3) Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. 4) Return to the starting position by flexing your triceps as you breathe out. 5) Repeat for the recommended amount of repetitions. Variations: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope. #anytimefitness_watergardens #triceps #weights #motivation #strength #cable #gainz #strong #muscles #bigarms #fitfam #pull

a week ago

PREACHER CURL 1) To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. 2) With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position. 3) As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched. 4) As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second. 5) Repeat for the recommended amount of repetitions. Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes. #ANYTIMEFITNESS_WATERGARDENS #BICEPS #TRICEPS #CURL #PREACHERCURL #WEIGHTS #STRENGTH #GAINZ #MUSCLE #PUMP #FITFAM #TRAINHARD

2 weeks ago

PULL UPS Grip it about shoulder-width apart. Full grip with your palms down. Raise your feet off the floor by bending your knees. Hang with straight arms. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close. Pull yourself all the way up until your chin passes the bar. Don’t do half reps. Lower yourself all the way down until your arms are straight. Breathe. Pull-up again. #ANYTIMEFITNESS_WATERGARDENS #pullups #weights #strong #goals #motivation #dedication #shoulders #back #biceps #triceps #chest #core #resistance #fitfam #anytimefitness

2 weeks ago

GLUTE KICKBACK MACHINE 1. Set up for the standing glute kickback by adjusting the foot on the machine and setting the appropriate weight on the stack. 2. Hold onto the bar and stand with a slight bend in your left knee. Keep your back straight and head up. This is the starting position. 3. Slowly push your left leg behind you by extending your leg as far back as comfortably possible. 4. Pause for a moment and then slowly raise your knee back out in front of you until you reach the starting position. 5. Repeat this movement for desired reps and then repeat using your right leg. Exercise Tips: 1. Perform this exercise in a slow and controlled fashion while squeezing your glutes. 2. Use a weight that allows you to move the weight without jerking. Keep your body as still as possible, moving only at the hip and knee joint of the working leg. 3. To add intensity, pause for a few seconds and squeeze your glutes when your leg is fully extended. #ANYTIMEFITNESS_WATERGARDENS #dedication #glutes #legs #booty #instagood #fitfam #fit #weights #tone #strengthen #results #kickback #push #gainz

2 weeks ago

Meet Troy, our member of the month for September. As you can see, Troy has had quite a journey! Having lost 40kgs since he re-committed to his training he is now jumping back on his bike and registering for a couple of triathlons this coming Summer. Troy enjoys hiking and finding hidden treasure spots in the forest. We cannot be more proud of your hard work and dedication. We love seeing these kind of transformations as it reminds us that miracles don’t happen unless you change your mindset, nutrition and lifestyle. #ANYTIMEFITNESS_WATERGARDENS #INSTAGOOD #memberofthemonth #weightloss #beforeandafter #goals #transformation #anytimefitness #fitfam #strength #sweat #muscles #walk #run #sprint #cycle #push #DEFINITION #dedication

2 weeks ago

TRICEP DIPS 1) Sit securely in a dip machine, select the weight and firmly grasp the handles. 2) Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle. 3) As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle. 4) Now slowly let your arms come back up to the starting position as you inhale. 5) Repeat for the recommended amount of repetitions. Variations: You can perform this exercise on parallel bars or on a triceps dip assist machine. #ANYTIMEFITNESS_WATERGARDENS #TRICEPS #DIPS #STRENGTH #MUSCLE #POWER #FITFAM #WEIGHTS #GOALS #ARMS #DEFINITION #PUSH #INSTAGOOD

2 weeks ago

SIDE LATERAL RAISE 1) Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arm’s length with the palms of the hand facing you. This will be your starting position. 2) While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. 3) Lower the dumbbells back down slowly to the starting position as you inhale. 4) Repeat for the recommended amount of repetitions. Variation: This exercise can also be performed sitting down. #anytimefitness_watergardens #shoulders #raise #sidelateralraise #muscle #strength #pump #gainz #fitfam #anytimefitness #burn #grow

3 weeks ago

AB CRUNCH MACHINE 1) Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position. 2) At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet. 3) After a second pause, slowly return to the starting position as you breathe in. 4) Repeat the movement for the prescribed amount of repetitions. Caution: For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury. Alternative Exercises For Ab Crunch Machine #ANYTIMEFITNESS_WATERGARDENS #ABS #CORE #STAMINA #SWEAT #STRONG #WEIGHTS #CRUNCH #FIT #GYM #TRAINING #ANYTIMEFITNESS #FITFAM

3 weeks ago

BARBELL CHEST PRESS 1) Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2)From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. 3)After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it. 4) Repeat the movement for the prescribed amount of repetitions. 5) When you are done, place the bar back in the rack. Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else. Don't bounce the weight off your chest. You should be in full control of the barbell at all times. #weights #anytimefitness_watergardens #chest #barbell #chestpress #strength #muscle #bench #fit #sweat #anytimefitness

a month ago

UPRIGHT BIKE 1) It is important to adjust the seat to an optimal height for pedaling on the exercise bike. Pedaling with the seat too low can place excessive strain on the knees and quadriceps muscles. Pedalling with the seat too high can irritate the feet, ankles, hips, and knees. To determine whether or not the seat requires adjustment, sit on it and place the balls of the feet on the pedals. The knee should bend slightly when the pedal is at the lowest point of its rotation. It should be possible to pedal without locking the knees or shifting in the seat. 2) START: Press this key to activate the console for programming a new workout. The activated console lights up and displays SELECT WORKOUT OR PRESS QUICK START. 3) COOL DOWN: Workout programs end automatically in a Cool Down mode, which lowers the intensity level. In this phase of a workout the body begins to remove lactic acid and other accumulated by-products of exercise, which build up in muscles during a workout and contribute to muscle soreness. Press the COOL DOWN key at any desired point during a workout to go immediately into Cool Down mode. The console automatically adjusts each workout’s Cool Down level according to the individual user’s performance. #ANYTIMEFITNESS_WATERGARDENS #UPRIGHTBIKE #CARDIO #SWEAT #FATBURN #HIIT #FITFAM #ANYTIMEFITNESS #LIFEFITNESS #HEARTHEALTH #FIT #HEALTHY #MOTIVATION

a month ago

LEG PRESS 1) Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. 2) Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. 3) As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. 4) Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. 5) Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded. Caution: Always check to make sure that when you re-rack the weight the platform is securely locked. Variations: All foot stance variations described in the foot stance section. #LEGPRESS #ANYTIMEFITNESS_WATERGARDENS #WEIGHTS #TRAIN #MUSCLE #QUADS #STRENGTH #FREEWEIGHTS #GAINZ #STRONG #HAMMERSTRENGTH #247 #ANYTIMEFITNESS #FITFAM #FRIENDSTRAINTOGETHER

a month ago

BICEP CURL MACHINE 1) Adjust the seat to the appropriate height and make your weight selection. 2) Place your upper arms against the pads and grasp the handles. This will be your starting position. 3) Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm. 4) Pause at the top of the movement, and then slowly return the weight to the starting position. 5) Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked. #ANYTIMEFITNESS_WATERGARDENS #BICEPS #CURL #BICEPCURL #WEIGHTS #MUSCLE #STRENGTH #RESISTANCE #FITFAM #ANYTIMEFITNESS #247 #TRAIN #GAINZ

a month ago

MACHINE SHOULDER (MILITARY) PRESS 1) Sit down on the Shoulder Press Machine and select the weight. 2) Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position. 3) Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second. 4) Lower the handles slowly back to the starting position as you inhale. 5) Repeat for the recommended amount of repetitions. Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a military bench. #ANYTIMEFITNESS_WATERGARDENS #SHOULDERPRESS #PINWEIGHTS #WEIGHTS #MUSCLE #SHOULDERS #STRONG #FIT #ANYTIMEFITNESS #247 #GAINZ #LIFT #PRESS #SWEAT #STRENGTH

a month ago

RUSSIAN TWIST We love doing the Russian kettlebell twist for abdominal work. The Russian twist allows you to work the entire core area without doing boring sit-ups and crunches. You don’t need a really heavy weight for this exercise to be effective. In fact, going too heavy is counterproductive here, as you will lose form very quickly. We suggest a moderately heavy weight, something you can do approximately 15-20 repetitions with. Method With knees bent, and feet flat on the ground, grab the kettlebell by the horns, or by the bell. Lean slightly back, keep the elbows in tight to the body, and hold the bell about 2-3 inches away from the chest in order to really engage the core. Rotate to one side, and then to the other. Keep your head aligned with the kettlebell. This ensures that the core is worked by providing a deeper rotation of the entire upper body, and not just movement of the arms. Keep the hips square in order to protect the lower back. I count 1 repetition as a turn to both sides. Tips Lower the kettlebell to 2-3 inches off the ground during the twist for additional abdominal activation. Elevate the legs for even more intensity. It’s fine to let the legs swivel from side to side, but work to maintain squared hips so that you stay firmly planted on both butt cheeks. Holding the kettlebell bottom up from the horns is yet another way to increase the intensity. #anytimefitness_watergardens #russiantwist #abs #core #strength #bodyweight #sweat #muscle #training #gym #fitfam #247 #anytimefitness

a month ago

SEATED CABLE ROW 1) For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. 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. 2) Lean over as you keep the natural alignment of your back and grab the V-bar handles. 3) 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. 4) Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominal. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. 5) Repeat for the recommended amount of repetitions. Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so. Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip). #anytimefitness_watergardens #seatedrow #weights #cablerow #muscle #strength #gym #motivation #back #fit #strong #247