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"All progress takes place outside the comfort zone."

Here’s how to Bench Press with proper form:

1. Lie on the bench with your eyes under the bar
2. Grab the bar with a medium grip-width (thumbs around the bar!)
3. Unrack the bar by straightening your arms
4. Lower the bar to your mid-chest
5. Press the bar back up until your arms are straight

Here’s how to Ball Swing with proper form:

1. Squat while holding the yoga ball to engage your core.
2. Sit on your yoga ball and lean back to form an abdominal crunch.
3. Lie on your back and balance your legs on a yoga ball to form a bridge pose.
4. Perform a plank with your thighs resting on the yoga ball.
5. Roll the ball forward with your legs to strengthen your abs.

Here’s how to dumbbells lifting with proper form:

1. Stand with your feet shoulder-width apart, your arms hanging naturally at your sides and your palms facing your body.
2. Lie face-up on a bench with your knees bent and your feet flat on the floor to do bench presses.
3. Perform dumbbell rows using one arm at a time. Balance yourself with your left leg on the floor, and your right hand and leg on top of a bench.
4. Stand with your feet shoulder-width apart and grasp a dumbbell in each hand to do dumbbell rows.
5. Tighten your abs, keep your back straight and exhale as you rise to an erect position.

Here’s how to do Preacher Curls with proper form:

1. Grab the barbell or EZ curl bar with an underhand grip, and sit down on the preacher curl bench with your feet flat on the floor. Adjust the seat to allow your upper arms and chest to be in contact with the arm pad.
2. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. While keeping your upper arms in contact with the arm pad, initiate the upward movement by squeezing your biceps and bending your elbows.
4. Finish the movement by squeezing your biceps.
5. Slowly straighten your elbows to lower the barbell to the starting position.

Here’s how to do standing barbell calf raise with proper form:

1. Start of by placing a block or two free weight plates on the floor, then placing a weighted barbell across your back and step up so that the balls of your feet are on the block.
2. Slowly lift your heels up off of the floor and then lower them back so that you feel as much of a stretch as possible in your calf muscles.
3. Return to the starting position and repeat for as many reps and sets as desired.
4. Finish the movement by squeezing your biceps.
5. Slowly straighten your elbows to lower the barbell to the starting position.

Here’s how to do Leverage Machine High Row with proper form:

1. Start off by loading weight onto the leverage machine and adjust the settings so that the handles are just above you and knee pads can comfortably keep you down.
2. Slowly pull both handles down towards your abs retracting your shoulders back as you motion downwards.
3. As soon as you reach the bottom and feel tension on your lower back, stop, squeeze your muscles and hold for a count.
4. Return back to the starting position and repeat for as many reps and sets as desired.
5. Finish the movement by squeezing your biceps.

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