Phenomenal Fitness - Fitness Moves

Incline Pull-Up - Start Initial Position: Grasp bar overhand at shoulder width. Maintain a neutral spine from head to toe, AVOID sagging your mid-section!
Incline Pull-Up - Finish The Movement: Pull your body into the bar, keeping your shoulders depressed (down) and retract them (pull shoulder blades together), trying to squeeze your spine. Lower slowly and repeat. Muscles Targeted: This exercise targets your back. If you have "rounded shoulders", this move is one of your weapons to get you back into proper posture.
Stability Ball Squat and Curl- Start Initial Position: Position ball in the small of your back. Spread feet shoulder width apart and make sure your feet are in front of your knees.

Stability Ball Squat and Curl- Finish The Movement: Lower your hips towards the floor until they reach knee height, as you stand up, squeeze your glutes. Now perform a bicep curl. When curling the dumbbell, be sure to keep your elbows slightly behind the line of your shoulders, so the biceps are isolated. Now return to starting position and repeat. Muscles Targeted: This exercise targets your legs, glutes, biceps and core.
Incline Push-Up- Start Initial position: In optimal posture, maintain a flat back with your feet back, on your toes, and arms straight in front of you, shoulder width apart. Draw your belly button in towards your spine.
Incline Push-Up- Finish The Movement: Maintain optimal posture and slowly lower your body down towards the bar, keeping your abs drawn in and tight. Press against the bar to return to the starting position. Do not allow your back to arch, head to jut forward and/or shoulders to shrug upward. Muscles Targeted: This exercise targets your pectoralis (chest) muscles, with help from your triceps and the front of your shoulders. This move also works your core!
Stability Ball Push-back -Start Initial Position: Lie prone (stomach down) on the stability ball, slowly walk your hands forward, keeping your legs on the stability ball. Walk out until your hips are just off of the ball and shoulders are directly over your wrists.
Stability Ball Push-back -Finish The Movement: Keeping a neutral spine, push back with your shoulders, keeping your hands firmly planted on the floor. With your abs drawn in, slowly pull yourself forward to starting position. AVOID letting your back sag by keeping your core engaged and squeezing your glutes. Muscles Targeted: This exercise targets your core, core and core! Also works on shoulder stabilization.
Side Lunge to Press -Start Initial Position: Stand with feet together and dumbbells by your sides. Draw your abdomen in towards your spine.
Side Lunge to Press -Finish The Movement: While maintaining total body alignment, step sideways descending slowly by bending the leg at the hips, knees, and ankles, while keeping the other leg straight in extension. Push your butt back. Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge. Use your hip and thigh muscles to push yourself up and back to the starting position. Now press the dumbbells overhead, keeping your elbows (when straight) in line with your ears. AVOID pressing dumbbells forward! MOUSE OVER PICTURE TO SEE THE FINISH PHOTO. Muscles Targeted: This exercise targets your legs, shoulders and core. This is a great total body exercise that increases caloric burn!
Side Lying Plank Initial Position: Lie on the right side with legs bent. Place your right elbow directly under the right shoulder for support. Before movement begins, optimal postural alignment is mandatory, so be sure your body forms a straight line from your shoulder, to your hip, and to your ankle. The Movement: Draw your lower abdomen in toward your spine, now lift your body up onto your forearm and hold for as long as you can. Then lower to the floor and repeat on the opposite side. Note: your cervical (neck) spine must stay in a neutral position! Do not sacrifice form for more time!! Muscles Targeted: Core, (obliques, lower abs) also shoulder stabilization. To challenge yourself more, take your knees off of the floor with now just your feet stacked on top of each other!