BENCH PRESS 

Step 1:  Lie face up on the bench with your eyes underneath the barbell. If your feet reach the floor and you can keep your lower back, head, butt and shoulders pressed onto the bench, you are in the right position. If not, bend your knees and place your feet on the bench or on a box on the floor.

Step 2: Grasp the bar with your palms facing toward your feet.

Step 3: Position your hands slightly wider than shoulder-distance apart

Step 4: Push up to lift the barbell off the supports. Inhale, bend your elbows and lower the bar toward the middle of your chest

Step 5: Allow your elbows to drop lower than your sides. Exhale, straighten your elbows and push the barbell up.

Step 6: Keep a slight bend in your elbows at the top of the movement.

Step 7: Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions.

Step 8: Place bar back on rack when the exercise has been completed.

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Incline bench press

Select a weight with which you can perform between eight and 12 presses. If you cannot complete eight, the weight is too heavy. If you can complete more than 12, the weight is too light. A standard Olympic barbell weighs 45 pounds. If the barbell alone is too heavy, select a lighter bar. If the barbell isn't heavy enough, you can slide weight plates onto both ends to increase the resistance.

Step 1: Lie down on an incline bench. Gripping the bar with a medium-width grip, lift the bar off the rack. Hold it straight over your head, keeping your arms locked. This is the starting position for the exercise.

Step 2: Inhaling slowly, move the bar down toward your upper chest.

Step 3: After a slight pause, push the bar back to the starting position. Exhale while doing so. Arms should be locked. Squeeze your chest and hold for a second before bringing the bar down again.

Step 4: Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions..

Step 5: Place bar back on rack when the exercise has been completed

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TUCK JUMP IN AND OUT TO SIDE OBLIQUE CRUNCH

            Step 1: Grab a heavy dumbbell that will hold your weight without moving.

            Step 2: Start to get in a high plank position, hands holding the sides of the       dumbbell.

            Step 3: Bend your knees and jump your feet towards your hands, landing in a            crouch on the balls of your feet.

            Step 4: Jump up and extend your legs back out to your plank position.

            Step 5: Bend one leg and bring the knee toward your shoulder on the same side, crunching your oblique as you do so. Keep the upper body stationary throughout the movement. Pause and return the leg to your starting position.

            Step 6: Repeat on the opposite side. Do 3-4 sets of 10-12 repetitions on each side.

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ROMAN CHAIR LEG RAISE

            Step 1: Position yourself in an upright roman chair. Be sure your back is upright and against the back of the chair. Also, be sure your elbows are directly under your shoulders when placing them on the pad.

            Step 2: Begin exercise by slowly raising your legs up until they are parallel to the ground, while keeping them as straight as possible.

            Step 3: Slowly lower legs back down to the starting position. Be sure you lower your legs all the way back down before raising them back up. Repeat for 3-4 sets of 10-12 repetitions.

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BICYCLEs

            Step 1: Lie flat on the floor with your lower back pressed to the ground and  knees bent. Your feet should be on the floor and your hands are behind your head.

            Step 2: Contract your core muscles, drawing in your abdomen to stabilize your spine.

            Step 3: With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

            Step 4: Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.

            Step 5: Rotate your torso so you can touch your elbow to the opposite knee as it comes up. Repeat for 3-4 sets of 10-12 repetitions on each side.

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