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Getting Started

The road to being fit can sometimes be unforeseeable and challenging! Do not approach your fitness journey blindfolded. Know exactly where you are starting from and how you can succeed. In-Home Fitness creates customized routines to challenge your body through all the phases of physical transformation you will encounter when hitting your fitness goals. Routines will differ dramatically from client to client depending on their needs. "Phase one fitness is the perfect starting point for all beginners, it is a total body workout to begin any fitness goal" - Dennis DeFoor. Here are some key exercises you might find helpful when taking your first steps. 

Ab Crunch

 

  1. Lie on your back, bend your knees, placing your hands on the sides of your head.
  2. Contract your abs and flatten your lower back against the floor.
  3. Slowly lift your shoulder blades one or two inches off the floor.
  4. Exhale as you lift, keep your neck straight and chin up.
  5. Hold for a few seconds (don't hold your breath).
  6. Slowly lower while keeping your abs contracted.
  7. Repeat up to 20 reps this perfect form for each rep.
  8. To make it more difficult, use an exercise ball.

01

02

Bicep Curl

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  1. Hold a dumbbell in each hand and stand with your feet as wide apart as your hips.

  2. Let your arms hang down at your sides with your palms forward.

  3. Pull your abdominals in, stand tall, and keep your knees slightly bent.

  4. Curl both arms upward until they’re in front of your shoulders.

  5. Slowly lower the dumbbells back down.

03

Chest Fly

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  1. Lie on the bench with a dumbbell in each hand and your feet flat on the floor. (You can rest your feet up on the bench if it’s more comfortable)
  2. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up.

  3. Pull your abdominals in, and tilt your chin toward your chest.

  4. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders.

  5. Roll your shoulder blades back and down, like you’re pinching them together and accentuating your chest.

  6. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench.

04

Dead Lift

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  1. Stand with the bar above the center of your feet - your stance should be a bit more broad than shoulder-width to give your arms room.
  2. Grab the bar overhand so your arms are vertical to the floor - if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
  3. Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
  4. Lift your chest but don't squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
  5. Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.

05

Pullover

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  1. Grab a pair of dumbbells and lie down faceup on a flat bench, or sit with posture straight. Raise dumbbells up above chest with arms straight. Palms facing each other. This is the starting position.
  2. Begin exercise by lowering dumbbells down at the elbows until forearms are parallel to the floor. Upper arms should not move.
  3. Pause with forearms parallel to the ground for a brief moment, then without changing bend in elbows, lower weight down behind head as far as you comfortable can. Pause, then reverse moments back to starting position.

06

Shoulder Press

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  1. Hold a dumbbell in each hand and sit on a bench with back support, or stand with your body upright and core muscles braced while holding the bar on your upper chest (gripping it with hands just wider than shoulder width apart).

  2. Plant your feet firmly on the floor about hip-width apart.

  3. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.

  4. Pull your abdominals in so there is a slight gap between the small of your back and the bench.

  5. Place the back of your head against the pad.

  6. Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.

07

Side Lateral

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  1. Take a dumbbell and rotate the hands so the palms are facing each other

  2. Stand feet shoulder width apart with a slight bend in the knees

  3. Bend forwards at the hips so the upper body is at approximately 45 degrees

  4. Maintain a straight back whilst in this position

  5. With a slight bend in the elbows, inhale and raise the arms up from your sides

  6. Pause at the top and squeeze the shoulder blades together

  7. Return to the start position

 

 

Squats

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  1. Stand with your head facing forward and your chest held up and out.
  2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
  3. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels
  5. Keep your body tight and push through your heels to bring yourself back to the starting position.

08

09

Tricep Extension

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  1. Set up for the two arm dumbbell extension by sitting on a 90 degree bench holding a dumbbell above your head using both hands.
  2. Be sure that the dumbbell is secure by holding it with both palms facing upward.
  3. Keep your feet flat on the floor and your back straight. This is the starting position.
  4. Keeping your head up and eyes facing forward, slowly lower the dumbbell behind your head as far as possible, moving only at your elbow joints.
  5. Pause, and then slowly extend your arms back to the starting position, squeezing the triceps.
  6. Repeat for desired reps.

Note: Focus on keeping your body as still as possible, moving only your forearms.

​Do not let your elbows flare out as you move the dumbbell.

Exercise Of The Month

​Shoulder Front Raise: You will soon see the benefits of this piece of cake exercise! 

Where You'll feel it: frontal deltoid.

Repetitions: 10

Why we love it: 

Time: 5-8 minutes

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