2541 Cowan Blvd Fredericksburg, VA 22401

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Hours:  Monday - Thursday 6am - 8:30pm  | Friday 6am - 2pm  |  Saturday 8am - 12noon

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©2019 Fredericksburg Fitness Studio

UPPER BODY

90 DEGREE LATERAL RAISE

Equipment: 2 Dumbbells

Begin with elbows bent at 90 degrees at the waist, abduct both arms to shoulder height maintaining the 90 degree bend in the elbow. Hands maintain a neutral position.

LOWER BODY

CALF RAISES 

Equipment: 2 Dumbbells

Start in a standing position with the heels lifted. Lower the heels and rise up onto the balls of the feet. Keep the legs as straight as possible. This can be performed with both feet or on a single leg.

CORE

BIRD-DOG

Equipment: Mat (optional)

Starting on the floor on hands and knees with wrists under shoulders and knees under hips. Extend one leg straight back until the foot is hip height. Flex the foot and keep the knee and hip pointing towards the floor. Extend the opposite arm forward to shoulder height keeping the muscles tight and the core engaged. Hold for a breath or two then switch sides.