Lie down between the bars and grasp the foam hand holds with each hand. With your knees bent and your feet flat on the floor, lift your hips up off the ground so that your body forms a diagonal line from shoulders to knees. Pull your torso up toward the crossbars, bending your elbows and squeezing your shoulder blades together. When your chest is almost at crossbar-height, reverse the movement and carefully lower yourself back toward the floor, stopping just before your shoulder blades touch the ground.
Tricep Dips- 15 reps
This exercise will target your triceps. Begin standing in front of the equalizer. Slowly bend your elbows, lowering your torso towards the floor. Your arms should form a 90-degree angle. Reverse the movement and press yourself up back up so that your elbows are almost fully extended.
Push Ups- 15 reps
Think of your body as one straight line- from the top of your head down through your heels. Your butt shouldn’t be sticking way up in the air or sagging.
Skull Crushers- 15 reps
You may want to double up your mat for this exercise to put less stress on your knees. Begin with hands placed on top of foam grip or just outside of it. Slowly lower your upper body towards the equalizer, with your elbows facing the floor, ensuring your head, spine and hips are in a straight line. Your triceps & abs should be fully engaged during this entire exercise with your body weight forward. Slowly press back up through your triceps to starting position.
Decline Push Up- 15 reps
Begin in plank position with your feet placed on top of the foam grips on the equalizer. This incline adds bodyweight to the exercise and emphasizes the upper chest muscles making it much more difficult then your standard push up.