This PDF/printout was generated using Anytime Fitness. Get access at www.fitnessbuilder.com.

printed 01/21/16 10:35PM

Anytime Fitness

My Anytime Fitness Workout

© 2016 Anytime Health, LLC Notice: This PDF was created and prepared by Anytime Fitness and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by Anytime Health, Anytime Health takes no responsibility for its contents. This PDF is protected by copyright law and you are notpermitted to make copies, reproduce or electronically post this PDF.

Spring Break Bod - Core + Flexibility

Squat Chop

Legs

1 - Start in a squat position with your arms straight overhead.2 - Stand upright, raising one knee up to hip height and loweringyour arms straight down to the outside of this knee.• Lower back into the squat with arms overhead and repeat.• Complete all reps on one side before switching to the other side.

Back

Str

etch

1 - Start on all fours on the floor with your back slightly rounded.2 - Arch your back, pulling your abdominals up and in, raisingyour shoulders and lowering your head.

One Leg Front Bridge

Low

er B

ack

• Lie face down on the floor with your legs straight and armstucked in by your sides.1- Raise your body off the floor, resting on your toes andforearms.2 - Now raise one leg straight up off the floor.• Keep your body in a straight line and your back neutral/flat.• Hold, then lower yourself back to the floor and repeat.• Alternate sides with each rep.

Bicycle Crunch

Abs

• Lie on your back with your legs straight and your hands to thesides of your head.1 - Raise your head and shoulders, bringing one knee towardsyour chest and the opposite elbow to this knee, twisting yourtorso.2 - Lower your upper body and leg to the floor and repeat to theopposite side, using your other leg.• Alternate sides with each rep.

Twist

Abs

1 - Stand upright facing to one side holding a handle in bothhands at waist height.2 - Twist to the opposite side, turning your head & shoulders.• Twist back to the starting side, moving your hips and shoulders,not your arms.• Complete all reps on one side before switching to the other side.SUB: Tubing

Dead Bug

Abs

1 - Lie on your back with your knees bent and feet raised withyour arms straight up over your chest.2 - Lower one leg and the opposite arm straight down toward thefloor, keeping the other leg and arm steady.• Raise the leg and arm back to the upright position and repeatwith the opposite leg and arm.• Alternate sides with each rep.

90:90

Str

etch

1 - Lie on your side with your arms together on the floor in front atshoulder height.2 - Raise one arm straight up to a 90 degree angle and look up atyour hand.3 - Lower this arm straight down to the floor on the other side.• Return this arm back to the start position.• Perform on one side, then switch to the other side. Alternatesides with each rep.

Side Bridge Crunch

Abs

1 - Prop your body up off the floor on your forearm with your legsstraight out on top of one another with your top hand to the sideof your head.2 - Lower your top elbow down towards the floor, twisting yourtorso to this side.• Twist your torso and raise your elbow back up to the startposition and repeat.• Complete all reps on one side before switching to the other side.

Bicycle Crunch

Abs

• Lie on your back with your legs straight and your hands to thesides of your head.1 - Raise your head and shoulders, bringing one knee towardsyour chest and the opposite elbow to this knee, twisting yourtorso.2 - Twist to the opposite side using your other leg and elbow.• Alternate sides with each rep.

Page 1 of 2

This PDF/printout was generated using Anytime Fitness. Get access at www.fitnessbuilder.com.

printed 01/21/16 10:35PM

Anytime Fitness

My Anytime Fitness Workout

© 2016 Anytime Health, LLC Notice: This PDF was created and prepared by Anytime Fitness and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by Anytime Health, Anytime Health takes no responsibility for its contents. This PDF is protected by copyright law and you are notpermitted to make copies, reproduce or electronically post this PDF.

Spring Break Bod - Core + Flexibility

Corkscrew

Sho

ulde

rs

1 - Stand upright holding a weight plate in both hands at yourthighs with your arms straight.2 - Raise the plate up in front and over one shoulder, twistingyour upper body to that side.• Return to the down position and repeat on the other side.• Alternate sides with each rep.Equipment Sub: Dumbbell, Kettlebell

Alternating Superman

Low

er B

ack

• Lie face down on floor with your legs straight and your armsoutstretched overhead.1 - Raise one arm and the opposite leg straight up about 18inches off the floor.2 - Lower both and repeat with the other arm and leg, keepingyour arms and legs straight throughout and your head steady.• Perform one rep on one side, then switch to the other side.Alternate sides with each rep.

Scorpion

Str

etch

1 - Lie face down with your arms out to the sides.2 - Raise one foot, bending at the knee and roll over to one side,bringing your foot towards your opposite hand.• Perform on one side, then switch to the other side. Alternatesides with each rep.

Bridge to Plank

Low

er B

ack

1 - Raise your body off the floor, resting on your toes andforearms.

2, 3 - Straighten your arms, one at a time, coming up into the topof a push up position and hold briefly.

4, 5 - Lower yourself back to your forearms, one arm at a time.

• Repeat, alternating sides with each rep.

Incline Reverse Crunch

Abs

1 - Lie on a decline bench with your legs straight and feet off thefloor, holding onto the end of the bench.2 - Bring your knees into your chest with your legs bent, slightlyrounding your lower back at the top position• Slowly lower your legs back out straight and repeat.

Uni Lo-Hi Chop

Abs

1 - Stand on one foot holding a dumbbell in both hands to theside of your standing knee with your arms straight.2 - Raise the dumbbell up and across your body from your kneeto your opposite shoulder.• Keep one foot off the floor and your arms straight throughout,concentrating on moving your hips and shoulders, not your arms.• Complete all reps on one side before switching to the other side.Equipment Sub: Plate, Med Ball

Glute Bridge March

Legs

1 - Lie on your back with your knees bent and feet flat, placingyour hands at your sides.2 - Raise your hips off the floor, trying to make a straight line fromyour hips to your shoulders.3 - Raise one leg up, bending at the hip with your knee at a 90degree angle.• Lower the leg and your body back to the floor and repeat raisingthe other leg.• Perform one rep on one side, then switch to the other side.Alternate sides with each rep.

Glutes

Str

etch

1 - Lie on your back with one foot flat on the floor, knee bent andthe ankle of the opposite leg on the bent knee.2 - Clasp your hands behind the thigh of the leg on the floor andgently pull the bent knee toward your chest.• Perform on one side, then switch to the other side. Alternatesides with each rep.

Page 2 of 2