#5minuteworkouts

Day 116: TRICEP PUSHDOWNS (Equipment: Weight Machine). Today let’s shape those arms. Attach a straight or angled bar to a high pulley and grab with an overhand grip at shoulder width. Standing upright with a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. Using the triceps, bring the bar down until it touches the front of your thighs. Slowly let the bar go back to the starting position. Repeat. Try this exercise out for 5 minutes and let us know what you think. #workingout #gettingfit #5minuteworkouts #pilot #stayingfit #365exercises #flightcrew #crewwellnessfitness #crewwellness #pilotlife #pilotfitness #triceps #flightattendantlife (at Tempe, Arizona)

Day 115: LUNGES WITH WEIGHT (Equipment: Weights). Today’s we will take our lunges up a notch and add dumbbells to the mix. Hold a dumbbell in each and and stand tall. Step forward with your right leg and bend so your leg is at a 90 degree angle. Then with your right heel, push your your leg back to the starting position. Switch legs and repeat. Give it a go for 5 minutes and we will see you all tomorrow. #crewwellness #pilot #5minuteworkouts #pilotlife #crewwellnessfitness #365exercises #flightcrew #flightattendantlife #gettingfit #stayingfit #workingout #workout #lunges #legday (at Cincinnati/Northern Kentucky International Airport)

Day 113: PULLUP BAR CRUNCHES (Equipment: Pull-up Bar). This is a straight forward exercise that will not only strengthen your abs but forearms and shoulders as well. Grab the pull-up bar with an overhand grip. Make sure your feet are not touching the floor. Pull your knees to your chest, ensuring your abs are engaged throughout. Lower your legs back to the starting position. Give it a go for 5 minutes and we will see you tomorrow. #pullupcrunches #crunches #abday #workingout #gettingfit #stayingfit #workout #pilot #pilotlife #5minuteworkouts #pilotfitness #365exercises #flightattendantlife #crewwellness #crewwellnessfitness (at Killeen, Texas)

Day 112: SHOULDER SHRUGS (Equipment: Weights). Today we have another fairly straight forward exercise. Stand tall with a dumbbell on each hand and arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible. Hold at the top for a second. Lower the dumbbells back to the original position. Repeat. That’s all there is to it. Try it out for 5 minutes and enjoy. See you tomorrow. #shouldershrugs #5minuteworkouts #365exercises #gettingfit #stayingfit #workout #workingout #crewwellness #crewwellnessfitness #pilotfitness #pilot #pilotlife #flightattendantlife (at Dallas Fort Worth International Airport)

Day 100: DEADLIFTS (Equipment: Weights and Bar). This is a fantastic exercise. Place a bar with weight on the ground in front of you. Your hands should be just wider than your shoulders. Take a deep breath in, and while keeping your entire back and core tight and your chest up, drive through your heels and pull.Then lower back to the start position. (Proper Form: Your feet should be spaced hip-width apart with your grip just outside your legs. Use an overhand grip. Your back should be flat from start to finish. Your shoulders should be back and down. The bar should remain in contact with your legs for the entire range of motion). #deadlift #workout #workingout #5minuteworkouts #pilotlife #365exercises #flightcrew #pilotfitness #flightattendantlife #gettingfit #stayingfit #crewwellness #crewwellnessfitness #weightlifting (at Tempe, Arizona)

Day 108: SKULL CRUSHERS (Equipment: Weight and Bar). Let’s work on those triceps today. Lay on your back with your feet flat on the floor. Lift the bar straight above your eyes. Lower the bar towards your forehead. Keep your elbows tucked in towards your body. Then raise the bar back to the starting position. That’s all there is to it. Try it for 5 minutes. #5minuteworkouts #365exercises #pilot #pilotlife #pilotfitness #gettingfit #stayingfit #workingout #workout #flightattendantlife #flightcrew (at Queretaro)

Day 106: MILITARILY PRESS Pick up a barbell with your hands inline with your shoulders. Lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Lower the bar down to the collarbone. Lift the bar back up to the starting position. Repeat. #militarypress #workingout #workout #5minuteworkouts #pilot #365exercises #gettingfit #stayingfit #flightcrew #pilotlife #shoulders #flightattendantlife (at Hampton Inn By Hilton Querétaro Tecnológico)

Day 104: BENT OVER ROWS Stand with your mid-foot under the bar. Don’t touch it with your shins and toes pointing out. Use a medium grip width narrower than on Bench Press. Do not lock your knees. Bend your knees but keep them back so the bar can’t hit them. Lift your chest. Straighten your back. Don’t drop your hips. Pull the bar against your lower chest. Lower back to the starting position. Give it a try for 5 minutes and we will see you tomorrow. #rows #bentoverrow #5minuteworkouts #365exercises #crewwellnessfitness #crewwellness #gettingfit #stayingfit #pilot #pilotlife #pilotfitness #flightcrew #flightattendantlife #workout #workingout (at Chandler, Arizona)