Looking for a different move to shape those shoulders? Try this:

One Arm Dumbbell Lateral Raise On Incline Bench

Muscles Worked
Shoulders

Equipment Needed
Incline Bench & Dummbells

Exercise
Set the bench up with an incline so that is roughly at a 45-angle. Kneel sideways so that both of your knees are resting on the seat of bench with side of your body is resting on the back support. Hold dumbbell in your top hand, beginning with that arm. Raise the weight up at your side.

Keep the working arm extended but make sure the elbow is not locked out. Lift the dumbbell in an upwards motion towards the ceiling until arm is just beyond parallel with the floor, bringing it level with the working shoulder. Momentarily hold the weight then slowly start to bring the weight back down to the start position. Work the negative faze on the lowering back to start. Do not just let the heaviness feel of the load take you right back down.

Sore feet ???  Most people dealing with foot soreness, ankle pain can find relief in a tennis ball. 

A large amount people don’t realize the muscles they have on the bottom of their feet can influence the flexibility of your entire body.  You have flexors muscles on the bottom of your feet that when tightened up can and will impede your work out performance.  Whether it is walking, running or playing a sport most activity relies on your foot strike.

Become an avid to tennis Balls Rolls.  This help with relief to sore feet buy loosing up the muscles and tendon in your feet, but most of all to possibly help avoid foot soreness, ankle pain and issues like Plantar Faciaitis.

• Place a tennis ball on the floor.
• Hold onto a chair, table, or wall for support.
• Place your foot on top of the ball and roll the ball up and down the length of your foot and from side to side. Don’t worry if you feel some cracking or popping in the joints of your foot. That is normal, especially if you often wear tight-fitting shoes.
• Roll your foot around on the ball for a minute or two, and then repeat the exercise with the other foot.

You can do this as often as you want, anytime your feet feel tired or tight.

Start Gently and slowly increase the amount of pressure on the ball.

Muscles Worked
Biceps

Equipment Needed
Incline Bench and Dumbbells or Exercise Ball

Because you’re body is at an incline  you’ll have to work a bit harder against gravity. I would choose a lighter weight than what you would normally use.

Action
1.    Sit on the ball with the weights resting on the thighs.
2.    Slowly walk the feet forward until you’re at an incline with the ball supporting your back, weights hanging down with palms facing up.
3.    Bend the elbows and bring the weights towards the shoulder (but don’t touch the shoulders) without swinging the arms.
4.    Lower back down, keeping a slight bend in the elbow at the bottom of the movement (don’t lock the joints).

Tip: Keep the rep timing slow and control the weight on the way down. Keep your elbows fixed, they should not come forward as you curl the weight up.

Muscles Worked
The Lower Back, Glutes, and Hamstrings

Equipment Needed
Dumbbell

Exercise:
Starting Position
Stand with your feet more than shoulder width apart. Hold Dumbbell with a hand over hand grip. Sit your hips back and lower the dumbbell between your legs until it is under your glutes, keep the back flat. Drive your body up into a standing position and swing dumbbell up to chest height, arms stay straight. Go right back to start and repeat for desired number of reps.

Action:
EXHALE: Drive your body up pushing through heels into a standing position with a little explosive movement generated from the leg and hip area, swinging dumbbell up to chest height, keeping arms straight. The hips should create enough momentum to raise the weight. If you feel that you are using your arms to lift the weight then the exercise is being performed incorrectly and probably too slow.

 INHALE: Return to the starting position to complete one rep.

Special Instructions
When you are in the starting position make sure the back stays flat, keep the spine straight. Look out in front of you instead of down at the floor; this will help with keeping proper body form preventing the back from rounding.

Body weight will stay to the heels of feet right before you drive up with the legs and hips. This will prevent pressure that could be felt in the knees.

Keep your abs engaged helping to protect your lower back.

Still have questions? Feel free to ask Regina at the front desk next time you’re in the club!

Muscles Worked
Mainly the abdominal area with some light shoulder involvement

Equipment Needed
You can use a medicine ball, dumbbell or cable pulley.

Exercise
Starting Position
Hold the medicine (or dumbbell) between both hands. Extend your arms straight in front of you, holding the ball at chest or shoulder level. Standing tall, lift the chest out helping to pull the shoulders back and keeping the spine straight. Have a slight bend in your knees and engage the abs. Place your feet slightly wider than your hips and facing forward.

Action
EXHALE: Without dropping your arms, pivot on your left foot and rotate the ball and your torso as far as you can to the right. INHALE: Return to the starting position. EXHALE: Reverse direction; pivot on your right foot and rotate all the way to the left. INHALE: Return to the starting position to complete one rep.

Special Instructions
Keep your abs engaged, back straight, and shoulders relaxed.

Still have questions? Feel free to ask Regina at the front desk next time you’re in the club!