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Welcome to the FITSITE.COM library of simple instructions and online exercise video's that demonstrate the proper form and technique of exercising to assure a safe and effective workout. The Exercise Demonstrations you are about to view uses QuickTime to display it's videos. If you have any problems viewing the videos make sure you first have Quicktime for windows .To download the Plug-in Click here it's free.

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BELOW YOU WILL FIND A LIBRARY OF STRENGTH, CARDIOVASCULAR AND FLEXIBILITY EXERCISES.

LEG EXERCISES:

QUADRICEPS (Thighs) What is a Quadricep? CLICK HERE
	Exercises		Home/Travel
	FRONT SQUATS SQUATS (Db) SQUATS (Bb) SMITH MACHINE SQUATS SMITH MACHINE FRONT SQUATS SISSY SQUATS HACK SQUATS	LEG PRESS LEG EXTENSIONS LUNGES (Bb) LUNGES (Db) SMITH MACHINE LUNGES CABLE KICKS (INWARD) CABLE KICKS (OUTWARD)
			LEG EXTENSIONS (XB) LUNGES SISSY SQUATS

HAMSTRINGS (LEG BICEP) What is a Hamstring? CLICK HERE
Become a Client	Exercises		Home/Travel
Join Today!	LEG CURL SEATED LEG CURL STANDING LEG CURL LUNGES (Bb) LUNGES (Db) STIFF LEGGED DEADLIFTS	REAR CABLE KICKS LEG PRESS SMITH MACHINE LUNGES	LUNGES LEG CURL (XB)

GLUTEUS MAXIMUS (BUTTOCKS) What is a Gluteus Maxi mus? CLICK HERE
	Exercises		Home/Travel
	REAR CABLE KICKS FRONT SQUATS SQUATS (Db) SMITH MACHINE SQUATS SMITH MACHINE FRONT SQUATS SISSY SQUATS	LUNGES (Bb) LUNGES (Db) SMITH MACHINE LUNGES HACK SQUATS	LUNGES SISSY SQUATS LEG LIFT (XB)

CALVES What is a Calf? CLICK HERE
Become a Client	Exercises		Home/Travel
Join Today!	SEATED CALF RAISES STANDING CALF MACHINE RAISES LEG PRESS CALF RAISES SMITH MACHINE CALF RAISES	LEG PRESS CALF RAISE(ONE LEG) STANDING CALF RAISE (ONE LEG Db)	STANDING CALF RAISES STANDING CALF RAISES(ONE LEG)

CHEST EXERCISES:

PECTORALS (CHEST) What is a Pectoral? CLICK HERE
	Exercises		Home/Travel
	BENCH PRESS (Db) INCLINE BENCH PRESS (Bb) INCLINE BENCH PRESS (Db) DECLINE BENCH PRESS (Bb) DECLINE BENCH PRESS (Db) INCLINE FLYES (Db) CABLE CROSSOVERS CABLE CROSSOVERS FLAT BENCH FLYES	BENCH PRESS FLAT BENCH FLYES(Db) DECLINE FLYES (Db) MACHINE BENCH PRESS CABLE CROSSOVERS INCLINE BENCH FLYES SMITH MACHINE BENCH PRESS SMITH MACHINE DECLINE PRESS SMITH MACHINE INCLINE PRESS PEC DECK FLYES	PUSH-UPS CHEST PRESS (XT)

BACK EXERCISES:

LATISSIMUS DORSI (LATS) What is a Latissimus Dorsi(lats)? CLICK HERE
Become a Client	Exercises		Home/Travel
Join Today!	CLOSE GRIP LAT PULLDOWN LAT PULLDOWN (ONE ARM) SEATED ONE-ARM PULLEY ROWS SEATED ROW MACHINE ROWS LAT PULLDOWN	T-BAR ROW DUMBBELL ROW BENT-OVER ROWS CHINS DEADLIFTS HYPEREXTENSIONS PULLOVERS (Db)	CHINS SEATED ROW (XT)

LOWER BACK (SPINAL ERECTORS) What is a Spinal Erector? CLICK HERE
	Exercises		Home/Travel
	CLOSE GRIP LAT PULLDOWN HYPEREXTENSIONS DEADLIFTS SEATED ROWS	LOWER BACK MACHINE T-BAR ROW BENT-OVER ROWS	GOOD MORNINGS

TRAPEZIUS (TRAPS) What is a Trapezius(Traps)CLICK HERE
Become a Client	Exercises	Home/Travel
Join Today!	STANDING SHRUGS (Bb) STANDING SHRUGS (Db) SEATED SHRUGS (Db) CABLE PULLEY SHRUGS CABLE PULLEY UPRIGHT ROWS SMITH MACHINE SHRUGS SMITH MACHINE UPRIGHT ROWS UPRIGHT ROWS	UPRIGHT ROWS (XT) SHRUGS (XT)

SHOULDER EXERCISES:

DELTOIDS (FRONT, REAR, SIDE) What is a Deltoid? CLICK HERE
	Exercises		Home/Travel
	SEATED SHOULDER PRESSES(Db) SEATED SHOULDER PRESS(Bb) ALTERNATE SEATED SHOULDER PRESSES (DB) ARNOLD PRESSES(Db) SEATED BENT-OVER SIDE LATERALS(Db) SHOULDER PRESS MACHINE	ALTERNATE FRONT RAISES (Db) CABLE BENT-OVER LATERALS CABLE SIDE LATERALS(ONE ARM) SIDE LATERALS(Db) SMITH MACHINE SHOULDER PRESSES SIDE LATERAL MACHINE	SIDE LATERAL RAISES (XT) FRONT RAISES (XT)

BICEP EXERCISES:

BICEPS (Front of Arm) What is a Bicep? CLICK HERE
Become a Client	Exercises		Home/Travel
Join Today!	STANDING BARBELL CURLS SEATED ALTERNATE CURLS(Db) SEATED CURLS(Db) PREACHER CURLS	INCLINE ALTERNATE CURLS (Db) STANDING CABLE CURLS (Bb) CONCENTRATION CURLS (Db) MACHINE CURLS CABLE PREACHER CURLS	BICEP CURLS (XT) CONCENTRATION CURLS (XT)

TRICEP EXERCISES:

TRICEPS (Rear of Arm) What is a Tricep? CLICK HERE
	Exercises		Home/Travel
	PULLEY PUSHDOWNS LYING TRICEP EXTENSIONS(Bb) LYING TRICEP EXTENSIONS(Db) OVERHEAD TRICEP EXTENSIONS(Db) TRICEP ROPE PUSHDOWNS	OVERHEAD TRICEP EXTENSIONS(Bb) INCLINE TRICEP EXTENSIONS(Bb) INCLINE TRICEP EXTENSIONS(Db) PULLEY PUSHDOWNS (ONE ARM) TRICEP KICKBACKS	PUSHDOWNS (XT) OVERHEAD TRICEP EXTENSIONS (XT)

FOREARM EXERCISES:

FOREARMS (Flexors and Extensors) What is a Forearm? CLICK HERE
Become a Client	Exercises		Home/Travel
Join Today!	WRIST CURLS (Bb) WRIST CURLS(Db) PREACHER BENCH WRIST CURLS PREACHER BENCH REVERSE WRIST CURLS	REVERSE WRIST CURLS (Db) REVERSE WRIST CURLS (Bb) REVERSE CURLS (Bb) REVERSE CURLS (Db)	WRIST CURLS (XT) REVERSE CURLS (XT)

ABDOMINAL EXERCISES:

ABDOMIALS (STOMACH) What is a Abdominal? CLICK HERE
	Exercises		Home/Travel
	ROMAN CHAIR CRUNCHES INCLINE BOARD CRUNCHES SIDE FLOOR CRUNCHES FLOOR LEG RAISES HANGING BENT-KNEE RAISES HANGING SIDE BENT-KNEE RAISES HANGING LEG RAISES ALTERNATE KNEE RAISES FLOOR CRUNCHES	MACHINE CRUNCHES CABLE CRUNCHES VERTICAL BENCH LEG RAISES VERTICAL BENCH BENT-KNEE RAISES VERTICAL BENCH BENT-KNEE SIDE RAISES MACHINE SIDE TWISTS TOE-TOUCH CRUNCHES ALTERNATE TWISTING KNEE RAISES	SIDE FLOOR CRUNCHES FLOOR CRUNCHES FLOOR LEG RAISES SEATED LEG RAISES ALTERNATE KNEE RAISES ALTERNATE TWISTING KNEE RAISES

CARDIOVASCULAR EXERCISES:

CARDIOVASCULAR EXERCISES What is Cardiovascular? CLICK HERE
Become a Client	Exercises		Home/Travel
Join Today!	TREADMILL STATIONARY CYCLING ROWING RECUMBENT BIKE	ROLLING STAIRCLIMBER STAIR STEPPING MACHINE VERSACLIMBER JUMP ROPING	JUMP ROPING WALKING RUNNING STAIR CLIMBING

FLEXIBILITY EXERCISES:

FLEXIBILITY EXERCISES (Stretching) What is flexibility? CLICK HERE
	Exercises		Home/Travel
	SIDE BENDS HAMSTRING STRETCHES INNER THIGH STRETCH SHOULDER STRETCH LOWER BACK STRETCH	FORWARD BENDS QUADRICEP STRETCHES SPINAL TWIST CALF AND ANKLE STRETCH SHIN STRETCH	ALL OF THE LISTED STRETCHES

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