November 2014

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    Grant Baldwin

    - Grant Baldwin
    Side Plank Muscles/body parts: core and obliques Starting with feet on top of each other with the body weight resting on the forearm. Once set, raise the hips off the ground so the torso is straight and rigid. Keep the hips and shoulders facing straight ahead not facing down Hold for at least 10 seconds
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    Stuart Monk -
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    Grant Baldwin

    - Grant Baldwin
    Burpee Muscles/body parts: legs, arms, core, back, chest and cardio Begin in a standing position. Drop into a squat position with your hands on the ground. Extend your feet back in one quick motion to assume basic push-up position Return to the squat position in one quick motion. Jump straight up, extending arms
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    Grant Baldwin

    - Grant Baldwin
    Mountain climber Muscles/body parts: legs, arms, core, chest, shoulders, back and cardio Start in basic push-up position with your arms in line with your chest and your legs extended outward Bend your right leg and bring your knee toward your right arm then back to the original position Repeat the motion rapidly, alternating one leg forward and one leg back
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    grant Baldwin

    - grant Baldwin
    Bent-over Row Muscles/body parts: back, shoulders and biceps Hips, feet and shoulders are kept square Bend over so that torso is almost horizontal Chest and head up and back straight Grasp the dumbbell with palms facing back towards your body Diagonally pull dumbbell back towards hips Keep the elbow tight to the body as it passes waist Pull shoulder blades together at top of movement Slowly return to start position, where a stretch should be felt at sides of back
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    Grant Baldwin

    - Grant Baldwin
    Single Leg Bridge Muscles/body parts: glutes, hamstrings and lower back Start on back with knees bent and feet flat on the floor Hands flat on floor palms down Lift and hold one leg off the floor Lift hips so that your body makes a straight line from knees to shoulders Lower hips slowly back to the ground one vertebrae at a time
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    Grant Baldwin

    - Grant Baldwin
    Push-up Muscles/body parts: chest, shoulders, arms, back and core Hands on the floor slightly wider than shoulder width apart Toes or knees on ground, depending on level of strength Slowly lower chest to floor, until elbows reach 90 degrees Push up until arms are straight Keep butt down Keep the head in line with the spine, focus eyes to the floor
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    Grant Baldwin

    - Grant Baldwin
    Body Weight Squat Muscles/body parts: quads, hamstrings, calves and glutes Stand with feet just wider than shoulder width, toes pointing out slightly Hands out in front of body for balance Sit hips back Stick butt out Keep chest up and back straight Dip down to 90 degrees Push up evenly with both legs Shoulders and hips are kept square
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    Grant Baldwin

    - Grant Baldwin
    Split Squat Muscles/body parts: hamstrings, glutes, quadriceps and hips Stand in a lunge position Hips, feet and shoulders are kept square Drop back knee to the floor Lean chest forward, back straight Push up with front leg Don’t lock knees out

Fitness Foundation

By Sam Boykin | Photography by Grant Baldwin

Posted: Wednesday, Jan. 02, 2013

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You don’t need expensive equipment to get a great workout. We tapped Precision Fitness owner Bill Scibetta and director of training Mark Seibert to create a safe and simple exercise routine using nothing more than one’s own body weight and a set of dumbbells. And if you get started now, just think how good you’ll look this summer.

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