Exercises | Applied Fitness

Exercise Routines:

Here are three suggested exercises routines based on starting fitness levels. Each routine will exercise almost all of the major muscle groups of the upper body (abdominals, obliques, pectorals, triceps, lats, etc.) Try these to get started, then add additional exercises (see Owner’s Manual) as you advance. Spread your routines throughout the day—this will boost your metabolism, burn more calories, increase alertness and energy levels, improve cardiac function, build muscle mass and tone, and produce better overall fitness!

The Basic 4 Exercises

The following exercises, the Basic Four, will work all the major muscle groups of the upper body and can be performed in the sitting position. Whether at home in an easy chair, at your desk at the office, or seated on an airplane, the Basic Four will give you a complete upper body workout.

These four exercises should be part of everyone's workout routine.

Click on a target area below to view muscle group details

Deltoids

Shoulder muscles, used for abduction, flexion, and extension of the arm. Consists of anterior, middle, and posterior fibres.

Pectorals

Chest muscles, flex and extend the upper arm (humerus), as well as adduct and rotate the upper arm.

Biceps

Upper arm muscles (front) flex the elbow and rotate the forearm.

Abdominals

Stomach muscles perform flexion of trunk/lumbar vertebrae. Provide thoracic and pelvic stability.

Obliques

On the sides of the torso, the obliques rotate the torso and vertebral column, and compress the abdomen.

Triceps

Upper arm muscles (rear) extend/straighten the elbow.

Trapezius

Back muscles pull the arms dorsally and caudally (down and toward the rear).

Latisimus Dorsi

Lower back muscles straighten and stabilize vertebral column.