PHFit Workout Glossary MEMBERS ONLY

21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder level and do 7 curls ½ way down. Then do 7 regular bicep curls"!Abductor Push-ups: push-ups on both hands, with one foot elevated off the ground and out to the side. "!Alternating Hand/Elbow Planks: start in plank position on hands then drop to plank position on elbows one arm at a time and back to starting position one arm at a time."!

Arnold Press: start by holding dumbbells in front of your shoulders, with your palms facing you. Press dumbbells up overhead, while at the same time rotating them so that your palms are facing away from you when you reach the top of the press. As you lower dumbbells rotate palms back facing you. "!Bear Crawl: walking on all fours"!

Bellybutton Rows: bend over at the waist, hold dumbbells hanging down, pull it up towards bellybutton, keep elbows back along the ribcage, and squeeze shoulder blades together, back to starting position. Variations: "" -smith machine (bar at lowest level)" " -use barbell" !Bench Dips: Sit on bench then slide butt off bench and place both hands on bench behind you, lower your body bend elbows at a 90 degree angle then return to starting straight-arm position. "!Bench Hop Overs: Stand next to bench, place both hands on bench leaning over, hold onto bench as you take both legs and hop over bench. Keep legs together and repeat."

Bench/Box Jumps: stand in front of bench, bend knees, swing arms, and jump onto bench, landing with both feet on bench. Jump down and repeat."

Bench Overhead Extensions: lay on bench with back flat, place weight behind head off of bench, with arms at 90 degree angle, lift weight straight up overhead, lower to starting position. Use dumbbells or a barbell

Bench Press: using barbell or dumbbells, lie with back flat on bench, hold weight right above chest, press weight up until arms are straight, do not lock arms, bring weight back down to starting potion"

Bicep Curls: hold weight in front of you touching your thighs palms facing out, then curl weight up to front of shoulders."

Bicep Flip Curls: curl weights up palms facing u, when you get to the top of the curl flip palms away from your body and lower weight with palms down. "

Bicycle Crunch: Lie on back. Crunch opposite elbow to opposite knee in a controlled motion."

Bosu Ball Squat: stand on top of the bosu ball (dome part up) and squat. You can also try doing it with one leg on one ball and on leg on the floor"

Bridge: lay on your back with your knees bent and feet flat on the ground, lift hips up toward the ceiling, squeeze glutes, lower hips back down slowly, repeat. Variation:"

" -Stability Ball bridge: put feet on a stability ball"

Bulgarian Split Lunge: stand in front of bench, place one foot on bench behind you and lunge forward with other leg. If weighted hold dumbbells in both hands or place barbell on upper back."

Burpee: stand with feet together, squat down touch the floor and pushing feet out (like push-up position), bring feet back in, stand up and jump up. Repeat" !

Butt Kicks: running in place with heels hitting butt"!Cable Ab Crunch Kneeling: using cable machine, attach rope to machine at highest level. Kneel on floor with backside facing machine, hold rope on

either side on your head. Use your abdominal muscles to pull your upper body down so that your head and arms almost " " " " " " touch the floor, come back up slowly. Variation" " -standing: same as kneeling except stand with back to cable machine and crunch down toward bellybutton "

Cable Kick Backs: use cable machine, hook onto ankle at lowest level. Face the cable machine from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" one leg back in a semicircular arc as high as it will comfortably go, at full extension, squeeze your glutes for a second in order to achieve a peak contraction, slowly bring the leg forward, resisting the pull of the cable until you reach the starting position. Switch sides."!

Cable Overhead Extension: using cable machine, put on highest level, attach rope, hold rope on each side behind head, lean forward in lunge position, front leg bent and back leg straight. Extend arms straight out in front of head, return arms to 90 degree angle, repeat"

!Cable Front Raises: using cable machine at gym. Attach straight bar to machine. Start with bar

at shoulder level, with arms straight, bring bar down almost touching thighs, then back up to shoulder level"

Cable Tricep Pull Down: use the cable machine in the gym and attach bar or rope. Have a narrow grip on the bar, start the bar at waist level with elbows tight by sides. Push bar down keeping arms straight until bar is almost touching thighs, bring bar back up to waist level slowly"

Cable Upright Row: using cable machine, attach bar and place machine at lowest level. Start with bar in front of thighs, with palms facing body, pull weight up to collarbone, go pat to starting position and repeat. Variations:"

" -Upright row with dumbbells or barbell "

Calf Raise: machine at gym either stand or sitting or using the leg press machine (move feet to the bottom of the machine with dropping below plate and push weight out and back in."

Cable Bicep Curls: on a cable crossover machine, place the handles on the highest level. Stand in the center of the machine holding both arms out to the sides above shoulder level. Slowly contract your biceps and bring hands behind your ears, return them to starting position slowly"!!

Clean and Press: using a dumbbell or barbell, perform an upright row, once you bring weight up to below chin, flip hands so palms are now facing away from your body and immediately press weight above head. Bring weight back down and repeat."

Crab Kicks: get on all fours with chest facing up, alternating kicking one leg up into the air at a time."

Crescent Lunge: stand with feet close together, move leg in a fan like motion and land in a lateral lunge position, which opposite leg straight and lunging leg bent at knee. Bring back and repeat with opposite leg."

Curtsey Lunge: like a reverse lung, but instead of stepping straight back, step back and to the side like you would do perform a “curtsey”"

Dead Lift: holding barbell or dumbbells at thighs, feet shoulder width apart, lower weight down bending knees slightly on the way down, keeping back straight and weight close to knees, come back up and straighten out legs, pull shoulders back at the top of the lift."

Decline push-ups: perform push-up with feet elevated (can use bench)"

Donkey Kicks: get on all fours, arms straight, take one leg and kick leg up, bring leg back in toward bellybutton and repeat. Variations:"

" -put ankle weights one"

" -use cable machine (bring cable to lowest point, attach to ankle, kneel with on leg on bench, with the opposite " leg kick leg back and up, then bring back toward bellybutton "and repeat."

" -use leg extension machine (get on all fours with knees and hands on the floor in front of machine, with one " leg push leg extension machine up"

" -use smith machine bar for weight"

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!Dumbbell Fly on Incline Bench: Lie facing incline bench. Let weights hang by your sides with palms facing one another. While slightly bending your elbows lift dumbbells out to your sides. Hold for one second at the top, contract your posterior deltoids, return to starting position and repeat."

Floor Jacks: Begin in plank position on hands and toes, jump feet out and back in, like you were doing a jumping jack, keep body and hands still"

Front Raises: hold weight at thighs, lift to shoulder level, then return to starting position. Variations:"

" -using either barbell, dumbbells, plate or cable "machine with straight bar"

Get Up: lay on back, hold one weight straight up in the air. Keep the weight in that same position and move your body through a sitting position, into a standing position, keeping the

weight up, then return to laying starting position"

Hammer Curls: bicep curl holding the dumbbell as if it where a hammer, start with dumbbells at sides, palms facing body, bend elbow and curl weight towards front of shoulders"

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Hanging Leg Raises: using captains chair in gym, start in hanging position, keep abdominal muscles contracted, pull legs up until they reach a 90 degree angle with body then bring back down. Variations:

-to make it easier start by keeping knees bent and bringing them toward chest instead of straight"

Hip Abductor Machine: using machine in the gym"

Hip Thrusters: started seated on the ground with a bench directly behind you. Have a barbell over your legs. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position."!Incline Bench Press: use dumbbells or barbell, lie on an incline bench, start weight at chest level, press weight overhead until arms are straight, but not locked out, then return weight to chest slowly"

Incline Bicep Curls: sit on incline bench, hold dumbbells straight down by your sides, curl weights up and then back down while staying controlled"

Isolated Bicep Curl: Sit at the end of an exercise bench with your legs spread. Reach down between your legs and pick up a dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm, place your other hand on your opposite leg to support your upper body. Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. "

!Jump Squat: start in squat position, jump into air, land in squat position and repeat"

Kettle Bell Swing: using either a dumbbell or kettle bell, start with legs shoulder width apart, arms hanging in front of body holding weight, drop down into a squat, swinging the weight between your legs, swing the weight up to the middle of your body, repeat"

Lat Pull Down: using lat pull down machine in gym, hold bar above head while seated, pull bar down toward chest, squeeze shoulder blades together. Variations:"

-Wide grip"

-Close Grip"

-Reverse Grip"

! Close Grip Reverse Grip

Wide Grip

Lateral Raise: hold dumbbells at sides with palms facing legs. Lift weights out to the side until they reach shoulder level, return slowly until approximately six inches from body"!!!!

Leg Extension Machine: Sit on machine with ankles behind the ankle pads, fully extend your legs, then come back to starting position"!Leg Push Downs: using the assisted pull up machine in the gym. Put on leg on the machine and the other off on the ground, start with leg bent on top of machine, push the leg that is on the machine down until leg is straight, bring leg back up to starting position, repeat"!

Mountain Climbers: Begin in a plank position on hands and toes. Alternate bringing knees up toward chest quickly"!One Leg Smith Machine Squat: using the smith machine in gym. Place one leg on the knee of your other leg and will do a full range squat on

the one standing leg, keep weight in heels and squeeze glutes together at the top of the squat" !!

Overhead Extensions: hold dumbbell or plate about overhead with both hands, bend arms at elbows lowing weight behind head, keeping elbows facing straight ahead, return to starting position. Variations"" -bench overhead extensions" " -cable overhead extensions" !

Plank: body stretch out straight, hold body off the ground on hands and toes. To add difficulty put feet on a stability ball "

Plank Twists: start in plank position, alternate "touching each hip to the floor"

Pile Squat: stand with a wide stance and toes pointing outward. Hold umbel between legs, squat down, then come back to starting position. Try keeping body weight on heels and pushing from your heels to come back up from the squat position"

Preacher Curls: Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Use a barbell start with your elbows almost straight and you feel a good stretch in the biceps. Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Slowly lower the barbell back to the starting position.."

Rear Delt Raise: Holding dumbbells, either bend over at waist or lay face down on an incline bench, lift weights out to sides, squeeze shoulder blades together at the top of the motion, elbows can have a slight bend"

Rear Delt Static Hold: lie on bench facing up, hold arms out to side with weight in hands, palms facing up, squeeze shoulder blades together and hold for desired time"

Reverse Bicep Curls: hold dumbbell or barbell, in front of body at thighs with palms facing body. Curl weight up toward front of shoulders, lower to starting position and repeat"

Reverse Crunch: lie on floor, knees bent and arms to sides. Lift lower body towards the ceiling, stop when your upper back is touching the floor and return to starting position. Variations:"" -to make more difficult do reverse crunch on decline bench"Reverse Grip Tricep Pull Down: using cable machine, attach straight bar, move to level above bellybutton. Use an

underhand grip on bar, pull bar down until arms are straight, contract triceps, return slowly to starting position"

Roman Chair Low Back Extensions: hook feet into back extension bench. Hold weight across chest, lower upper body down towards floor, then bring body back up contracting glutes. Variations:"

" -stability ball back extensions and superman"!Russian Twist: sit on the ground, with feet elevated and knees bent (for easier version keep only heels on the ground), lean upper body back slightly, hold to light weight. Twist side to side, touching the weight to the floor, keeping it close to hips. "

Stability Ball Exchange: lie on back, body extended straight, hold ball between feet,lift ball up over belly, reach up and grab ball with hands, take ball and move it overhead keeping arms straight and bring legs back down but not touching floor at the same time. Then bring both arms and legs back to over belly

position and grab ball with feet. This is one rep"!Stability Ball Hamstring Curls: lie on back, place arms down to sides for balance, place heels on stability ball, lift hips up into a bridge. Pull heels in towards butt, while still keeping hips high and body in bridge like position, then return to start"!!

Stability Ball Pike Ins: begin in plank position, hands on floor feet on ball. Pull knees into chest and move hips upward toward ceiling, then return to starting position"!Scissor Kicks: lay on back, arms straight next to body lightly touching floor, legs straight out. Move legs in a scissor motion up and down. Keep shoulders slightly lifted off the floor the whole time and abdominals contracted."!Seated Cable Row: using the cable row machine, sit down with knees slightly bent, grab bar, pull bar back towards bellybutton, squeezing shoulder blades together, then return to starting position. Variations:"

" -Close Grip" " -Wide Grip" !Shoulder Press: can be seated or standing. Hold dumbbells or barbell at shoulder level, press overhead until arms are almost locked, then return to starting position "!Shoulder Shrugs: hold dumbbell or barbell with arms straight down by your side, lift shoulder

up towards ears then back down"!Skiers: start with feet together, then squat down and jump to the right side then to the left, in a back and fourth motion as though you were skinning parallel"!

Wide GripClose Grip

Single Leg Dead Lift: perform a dead lift stand on one leg holding a dumbbell "

Smith Machine Curtsy Lunge: using the smith machine preform a movement like a reverse lung, but instead of stepping straight back, step back and to the side like you would do perform a “curtsey”"

Smith Machine Incline Pushup: Bring smith machine bar down to a low level and preform pushup on the bar"

Smith Machine Lunge: Stand with feet shoulder with apart with smith machine bar on your back, with an overhand grip on bar. Then step backward and lunge, alternate legs."

Smith Machine Squat: using the smith machine in gym. You will do a full range squat, keep weight on heels and squeeze glutes together at the top of the squat"

Smith Machine Calf Raise: place a step under the smith machine, place the bar on your upper back. Stand with balls of feet on step then perform a calf raise. You can do calf raises with toes point forward, inward and out"

Smith Machine Leg Press: using smith machine in gym, bring bar down to lowest level. Lay flat on back under bar, then push bar up with legs until legs are almost locked out. Bring bar back down slowly and controlled, then repeat"

Snow Angel: hold dumbbells in front of thighs, keeping arms straight, take arms straight out to sides then overhead, as though you were making a snow angel, then bring back down to starting position and repeat"

Split Jumps: begin with your feet together. Jump straight up, bringing on leg in front and on in back to create a split in the air. Land in lunge position. Alternate front and back leg each jump."

Step Ups: stand in front of a bench, step up with one foot at a time and then back down one foot at a time. You can use dumbbells or barbell on shoulders for weighted step ups.

Straight Arm Pull Downs: stand behind a lat pull down machine at the gym, place hands on bar just outside your hips. Begin with bar at shoulder height, pull bar down, keep arms straight, until the bar almost touches thighs, then bring bar back to shoulder level and repeat. Make sure to bend upper body slightly forward, squeeze shoulder blades at bottom of movement and keep knees slightly bent. Variations:"

" -Cable Front Raises (using cable machine with bar attached) "

Suitcase Abs: lay on your back with legs lifted slightly off the ground and arms straight overhead. Bend knees in and pull arms down by sides at the same time, while performing a crunch motion. Back to starting position and repeat."

Sumo Dead Lift: perform a dead lift, with feet spread wide and feet slightly turned outward. Can use dumbbells or barbell "

Sumo Squats: perform a squat with feet wide and toes turned out. Lower body until upper thighs parallel with the floor. For difficult hold dumbbell in hanging in-between legs or have barbell on back."

Superman: lay on stomach, leg straight and arms straight above head. Lift arms and legs off the ground at the same time. Concentrate on keeping your body still and lower back contracted"

Toe Touches: lay on back with leg straight up and arms extended up above head. Crunch you body up trying to touch your hands to your toes. You can hold weight above head to add difficulty."

Tricep Push Down: use the cable machine in the gym and attach bar or rope. Have a narrow grip on the bar, start the bar at waist level with elbows tight by sides. Push bar down keeping arms straight until bar is almost touching thighs, bring bar back up to waist level slowly and controlled, then repeat."

Tricep Push Ups: begin in plank position with hands close together making a triangle. Perform a push up keeping elbows close to body. You can also perform the move with knees on the ground for less difficulty."

Tuck Jump: jump straight up in the air, pull knees up to chest, repeat."

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Up and Back: hold barbell or dumbbells in front of thighs, lift weight straight up in front to shoulder level, keep weight at shoulder level, then pull weight back towards armpits, with elbows going outward, return arms to straight position in front at shoulder level, and lower weight back down to thighs, repeat."!Up and Out: hold barbell or dumbbells in front of thighs, perform an upright row. At the top of the row push arms straight out in front of body, pull arms back in and then back down to thighs then repeat."!Up Down Planks: Start in plank position on hands and toes. Drop to elbows one arm at a time and then back up to hands

one are at a time. To add difficulty put feet on a bosu or stability ball"!Upright Row: using dumbbells or barbell hold weight in front of thighs, with palms facing body, keep hands griped shoulder width apart, pull weight up to collarbone. Variations:"" -Cable Upright Row " !V-Ins on Bench: sit on a weight bench, lean back, lift feet off the floor, hold onto the bench slightly with hands behind your back. Sitting on butt pull knees into

chest, then straight out for desired reps"

V-Ups: Lie on your back, with legs and arms straight out in opposite directions. Bring upper and lower body up at the same time creating a V shape and keeping both arms and legs straight. Return to starting position not letting legs or arms touch the ground"

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