Anytime Fitness Gym: Santa Rosa

Concentration Curl

Sit on a flat bench with a dumbbell in front of you positioned between your legs. Your legs should be spread with your knees bent and your feet flat on the floor.

Pick the dumbbell up with your right hand. Place the back of your upper right arm on the top of your inner right thigh. Move the palm of your hand until it is facing forward. This is the starting position.

Keeping your upper arm stationary, curl the weights forward while contracting your bicep. Exhale as you do so. Hold this position as you squeeze your biceps.

Bring the dumbbells back to the starting position as you inhale. Do not swing the barbell.

Repeat until you complete a full set and switch to your left arm.

Proper Ab Roller

Hold the Ab Roller with both hands and kneel on the floor.

Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

10 minute leg workout