Exercise

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This is your starting position.\u003c/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eStep 2\u003c/strong\u003e\u003c/p\u003e\n\n\u003cp\u003eKeeping the elbows slightly bent, lower the EZ-Bar over and beyond your head. You should feel an intense stretch in your triceps and lats. 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Resting your arms on the padding, hold the bar with both hands, palms facing away from you.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStep 2\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eWithout moving your elbows, curl the bar toward your shoulders. 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Stand tall with your feet shoulder-width apart. Your arms should be fully extended with dumbbells resting in front of your thighs.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStep 2\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eTake a wide step to one side. When your outside foot contacts the ground, lower your body by pushing your hip back and bending the knee. Keep your inside leg straight and foot firmly planted. 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This is your starting position.\u003c/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eStep 2\u003c/strong\u003e\u003c/p\u003e\n\n\u003cp\u003eKeeping the elbows slightly bent, lower the EZ-Bar over and beyond your head. You should feel an intense stretch in your triceps and lats. 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With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStep 2\u003c/strong\u003e\u003c/p\u003e\u003cp\u003ePull your shoulder blades down and back, bringing the bar to your chest. 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Pause, then slowly return the bar to the starting position.\u003c/p\u003e\u003cp\u003e \u003c/p\u003e","exercise_time":"45 sec"}]},{"bodypart_id":523245,"bodypart_name":"Forearms","bodypart_thumbnail":"forearm.jpg","Exercises":[{"exercise_id":219731,"exercise_title":"Wide-grip Lat Pulldown","exercise_image":"image_1744822834_20250416-1757-Wide-Grip-Push-Up-remix-01jrzreb3sfxf9ef4z3stz8p1b.png","vimeoThumbnail_image":"fitness.png","exercise_video":"","video_type":"","access_token":"","exercise_reps":8,"exercise_dificult":" Beginner ","exercise_sets":4,"exercise_steps":"\u003cp\u003e\u003cstrong\u003eStep 1\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStep 2\u003c/strong\u003e\u003c/p\u003e\u003cp\u003ePull your shoulder blades down and back, bringing the bar to your chest. Pause and then return to the starting position.\u003c/p\u003e","exercise_time":"45 sec"}]},{"bodypart_id":523244,"bodypart_name":"Hamstrings","bodypart_thumbnail":"hamstring.jpg","Exercises":[{"exercise_id":219739,"exercise_title":"Squats","exercise_image":"image_1744824629_20250416-1826-Bodyweight-Squats-Workout-remix-01jrzt2x3sex2sgzrx0acxbk46.png","vimeoThumbnail_image":"fitness.png","exercise_video":"https://www.youtube.com/shorts/-5LhNSMBrEs?feature=share","video_type":"","access_token":"","exercise_reps":"25","exercise_dificult":" Beginner ","exercise_sets":"4","exercise_steps":"\u003cp\u003e\u003cstrong\u003e1. Set Your Starting Position\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eStand tall with your \u003cstrong\u003efeet shoulder-width apart\u003c/strong\u003e.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eToes should point slightly outward (10–30° angle, depending on comfort and hip mobility).\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eEngage your \u003cstrong\u003ecore\u003c/strong\u003e and keep your \u003cstrong\u003echest up\u003c/strong\u003e.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your arms at your sides or extended in front of you for balance.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e2. Begin the Descent\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003ePush your \u003cstrong\u003ehips back first\u003c/strong\u003e, as if you\u0026#39;re sitting down into a chair.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eThen \u003cstrong\u003ebend your knees\u003c/strong\u003e, keeping them in line with your toes (don\u0026#39;t let them cave inward).\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your \u003cstrong\u003echest upright\u003c/strong\u003e and \u003cstrong\u003eback neutral\u003c/strong\u003e – don’t round or arch excessively.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e3. Lower to Depth\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eGo as low as you can while keeping good form – ideally until your \u003cstrong\u003ethighs are parallel\u003c/strong\u003e to the floor or lower (if flexibility allows).\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eYour \u003cstrong\u003eheels should stay flat\u003c/strong\u003e on the ground the whole time.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e4. Drive Back Up\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003ePush through your \u003cstrong\u003eheels\u003c/strong\u003e to return to standing.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eSqueeze your \u003cstrong\u003eglutes\u003c/strong\u003e at the top of the movement.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your torso upright and core braced as you rise.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n","exercise_time":"45 sec"}]},{"bodypart_id":523243,"bodypart_name":"Lats","bodypart_thumbnail":"lats.jpg","Exercises":[{"exercise_id":219730,"exercise_title":"Bar Pullover","exercise_image":"image_1744822901_20250416-1800-Bar-Pullover-Exercise-remix-01jrzrjt2nepbsdcj54katjsy1.png","vimeoThumbnail_image":"fitness.png","exercise_video":"","video_type":"","access_token":"","exercise_reps":8,"exercise_dificult":" Beginner ","exercise_sets":4,"exercise_steps":"\u003cp\u003e\u003cstrong\u003eStep 1\u003c/strong\u003e\u003c/p\u003e\n\n\u003cp\u003eSit on a bench holding the EZ-Bar in your lap with a shoulder-width overhand grip. Lie back on to the bench while simultaneously raising the bar over your chest. This is your starting position.\u003c/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eStep 2\u003c/strong\u003e\u003c/p\u003e\n\n\u003cp\u003eKeeping the elbows slightly bent, lower the EZ-Bar over and beyond your head. You should feel an intense stretch in your triceps and lats. Pause, brace core and pull the bar back to the starting position.\u003c/p\u003e\n","exercise_time":"45 sec"}]},{"bodypart_id":523240,"bodypart_name":"Chest","bodypart_thumbnail":"chest.jpg","Exercises":[{"exercise_id":219737,"exercise_title":"Push - Ups","exercise_image":"image_1744822422_20250416-1748-Push-Up-Demonstration-simple-compose-01jrzr0an8ez6v7r9m7r78ee7j.png","vimeoThumbnail_image":null,"exercise_video":"ba8tr1NzwXU","video_type":"youtube","access_token":"","exercise_reps":"25","exercise_dificult":" Beginner ","exercise_sets":"4","exercise_steps":"\u003cp\u003eFrom scapula position, to hand distance, to muscles stabilization we got you covered with everything you need to know to do a push-up with “perfect” form.\u003c/p\u003e\n\n\u003cp\u003eLet’s keep in mind that this is the basic version of a push-up. There are infinite ways to do push-ups and countless variations that are worth exploring. However, this will be considered “the regular” version, and it’s important to learn it before adding complexity to the movement.\u003c/p\u003e\n\n\u003cp\u003eHere is a summary of what’s important to keep in mind:\u003c/p\u003e\n\n\u003cp\u003e~ Hand distance: Usually a bit wider than shoulder width but it depends from person to person. To find the best position for you, lay on your chest (bottom position of the push-up) and experiment with the distance until your elbows are right below your shoulders and your forearms are in a straight line.\u003c/p\u003e\n\n\u003cp\u003e~ Starting position: Heals together. Legs together. Glutes engaged. Abs engaged. Hips open at 180• angle. Slight thoracic extension. Shoulders externally rotate so the elbows face slightly backward.\u003c/p\u003e\n\n\u003cp\u003e~ Scapula Position: at the start, we want our scapulas fully depressed and neutral. as we descent, we keep the depression while retracting the scapulas. They should be fully retracted at the bottom. As we push up scapulas end up in the same position —neutral and depressed. Small or full protraction on top is acceptable depending on your goals.\u003c/p\u003e\n\n\u003cp\u003e~ The movement: we want to keep the body line intact from shoulders to toes. As we bend the arms and retract the scapulas we will create the space for the body to move down while keeping the body line. Then, “push the flow away” and return to the initial position.\u003c/p\u003e\n","exercise_time":"45"}]},{"bodypart_id":523238,"bodypart_name":"Shoulders","bodypart_thumbnail":"shoulders.jpg","Exercises":[{"exercise_id":219737,"exercise_title":"Push - Ups","exercise_image":"image_1744822422_20250416-1748-Push-Up-Demonstration-simple-compose-01jrzr0an8ez6v7r9m7r78ee7j.png","vimeoThumbnail_image":null,"exercise_video":"ba8tr1NzwXU","video_type":"youtube","access_token":"","exercise_reps":"25","exercise_dificult":" Beginner ","exercise_sets":"4","exercise_steps":"\u003cp\u003eFrom scapula position, to hand distance, to muscles stabilization we got you covered with everything you need to know to do a push-up with “perfect” form.\u003c/p\u003e\n\n\u003cp\u003eLet’s keep in mind that this is the basic version of a push-up. There are infinite ways to do push-ups and countless variations that are worth exploring. However, this will be considered “the regular” version, and it’s important to learn it before adding complexity to the movement.\u003c/p\u003e\n\n\u003cp\u003eHere is a summary of what’s important to keep in mind:\u003c/p\u003e\n\n\u003cp\u003e~ Hand distance: Usually a bit wider than shoulder width but it depends from person to person. To find the best position for you, lay on your chest (bottom position of the push-up) and experiment with the distance until your elbows are right below your shoulders and your forearms are in a straight line.\u003c/p\u003e\n\n\u003cp\u003e~ Starting position: Heals together. Legs together. Glutes engaged. Abs engaged. Hips open at 180• angle. Slight thoracic extension. Shoulders externally rotate so the elbows face slightly backward.\u003c/p\u003e\n\n\u003cp\u003e~ Scapula Position: at the start, we want our scapulas fully depressed and neutral. as we descent, we keep the depression while retracting the scapulas. They should be fully retracted at the bottom. As we push up scapulas end up in the same position —neutral and depressed. Small or full protraction on top is acceptable depending on your goals.\u003c/p\u003e\n\n\u003cp\u003e~ The movement: we want to keep the body line intact from shoulders to toes. As we bend the arms and retract the scapulas we will create the space for the body to move down while keeping the body line. Then, “push the flow away” and return to the initial position.\u003c/p\u003e\n","exercise_time":"45"}]},{"bodypart_id":523237,"bodypart_name":"Glutes","bodypart_thumbnail":"gluteus.jpg","Exercises":[{"exercise_id":219739,"exercise_title":"Squats","exercise_image":"image_1744824629_20250416-1826-Bodyweight-Squats-Workout-remix-01jrzt2x3sex2sgzrx0acxbk46.png","vimeoThumbnail_image":"fitness.png","exercise_video":"https://www.youtube.com/shorts/-5LhNSMBrEs?feature=share","video_type":"","access_token":"","exercise_reps":"25","exercise_dificult":" Beginner ","exercise_sets":"4","exercise_steps":"\u003cp\u003e\u003cstrong\u003e1. Set Your Starting Position\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eStand tall with your \u003cstrong\u003efeet shoulder-width apart\u003c/strong\u003e.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eToes should point slightly outward (10–30° angle, depending on comfort and hip mobility).\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eEngage your \u003cstrong\u003ecore\u003c/strong\u003e and keep your \u003cstrong\u003echest up\u003c/strong\u003e.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your arms at your sides or extended in front of you for balance.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e2. Begin the Descent\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003ePush your \u003cstrong\u003ehips back first\u003c/strong\u003e, as if you\u0026#39;re sitting down into a chair.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eThen \u003cstrong\u003ebend your knees\u003c/strong\u003e, keeping them in line with your toes (don\u0026#39;t let them cave inward).\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your \u003cstrong\u003echest upright\u003c/strong\u003e and \u003cstrong\u003eback neutral\u003c/strong\u003e – don’t round or arch excessively.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e3. Lower to Depth\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eGo as low as you can while keeping good form – ideally until your \u003cstrong\u003ethighs are parallel\u003c/strong\u003e to the floor or lower (if flexibility allows).\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eYour \u003cstrong\u003eheels should stay flat\u003c/strong\u003e on the ground the whole time.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e4. Drive Back Up\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003ePush through your \u003cstrong\u003eheels\u003c/strong\u003e to return to standing.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eSqueeze your \u003cstrong\u003eglutes\u003c/strong\u003e at the top of the movement.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your torso upright and core braced as you rise.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n","exercise_time":"45 sec"}]},{"bodypart_id":523236,"bodypart_name":"Triceps","bodypart_thumbnail":"triceps.jpg","Exercises":[{"exercise_id":219738,"exercise_title":"Dips","exercise_image":"image_1744823106_20250416-1801-Bench-Dip-Exercise-remix-01jrzrnbmfegtbhptqr6sxwqeg.png","vimeoThumbnail_image":null,"exercise_video":"https://www.youtube.com/shorts/cFK5G2Exwwo?feature=share","video_type":"youtube","access_token":"","exercise_reps":"15","exercise_dificult":" Beginner ","exercise_sets":"4","exercise_steps":"\u003cp\u003e\u003cstrong\u003e1. Starting Position\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eSit on the edge of the bench with your hands placed next to your hips.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eYour fingers should point forward (towards your feet), gripping the edge.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your legs extended straight out in front of you (advanced) or knees bent at 90° (beginner).\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eSlide your hips off the bench so your body is supported by your arms.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e2. Lower Yourself Down\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eSlowly bend your elbows and lower your body straight down.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your elbows pointing backwards (not flaring out).\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eLower until your elbows are at about a 90° angle, or just above shoulder level.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e3. Push Back Up\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003ePress through your palms to straighten your arms and lift your body back to the starting position.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eFocus on using your \u003cstrong\u003etriceps\u003c/strong\u003e to push up, not your legs.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n","exercise_time":"45"}]},{"bodypart_id":523235,"bodypart_name":"Abs","bodypart_thumbnail":"abdominals.jpg","Exercises":[{"exercise_id":219740,"exercise_title":"Sit ups","exercise_image":"image_1744826033_20250416-1852-Focused-Workout-Session-remix-01jrzvk7ynfv4bpypayr4kpz9f.png","vimeoThumbnail_image":"fitness.png","exercise_video":"https://www.youtube.com/shorts/GSjm29FESiQ?feature=share","video_type":"youtube","access_token":"","exercise_reps":"15","exercise_dificult":" Beginner ","exercise_sets":"4","exercise_steps":"\u003cp\u003e\u003cstrong\u003e1. Start Position\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eLie flat on your back with your \u003cstrong\u003eknees bent\u003c/strong\u003e and \u003cstrong\u003efeet flat\u003c/strong\u003e on the floor, hip-width apart.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eCross your arms over your chest, place fingertips lightly behind your ears, or keep hands across your shoulders — \u003cstrong\u003ejust don’t pull on your neck\u003c/strong\u003e.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e2. Brace Your Core\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eEngage your abdominal muscles as if preparing for a punch to the stomach.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep your lower back in contact with the floor at the beginning.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e3. Sit Up\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eExhale and lift your upper body \u003cstrong\u003eup towards your knees\u003c/strong\u003e in a controlled motion.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eLead with your \u003cstrong\u003echest\u003c/strong\u003e, not your head or neck.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eCome all the way up so your \u003cstrong\u003etorso is upright or close to your thighs\u003c/strong\u003e.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003e4. Lower Back Down\u003c/strong\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eInhale and slowly lower your upper body back down to the starting position.\u003c/p\u003e\n\t\u003c/li\u003e\n\t\u003cli\u003e\n\t\u003cp\u003eKeep the movement smooth and controlled — avoid dropping back quickly.\u003c/p\u003e\n\t\u003c/li\u003e\n\u003c/ul\u003e\n","exercise_time":"sec"}]}]}]},"match":{"hostname":"www.coreshiftstudios.com","page":"fitness","category":"exercise"}}},"page":"/[...slug]","query":{"slug":["fitness/exercise"]},"buildId":"1234567890","isFallback":false,"dynamicIds":[4243],"customServer":true,"gip":true,"scriptLoader":[]}