Kenneth Gardner

Here is another list of exercises which can be added to your routine. Remember to always warm up before you begin and cool down when you're through.

Try to exercise in suitable clothing for comfort and safety. Remember to have a guide or spotter to help you especially when lifting large weights. These exercises if done properly will increase both the strength and size of your muscles. These exercises will also benefit your bones, tendons, ligaments and cardiovascular system.

If you don't have access to a gym, you need to become a member of one which suits your style and start working out. Remember to add other modes of exercising to your routine to make it exciting. Weightlifting/exercising can become quite boring especially when you're not working with a partner, so mix it up with other activities such as step aerobics, karate, and yoga.

Super pullover

Squeeze seat adjust to sit with shoulders in line with machine axis of rotation.

Secure seat belt and press floor lever to position movement pads.

Place arms on movement pads, grip crossbar lightly and stretch arms upward as far as comfortable.

Pull arms downwards until crossbar contacts midsection.

Return slowly to starting position and repeat.

Seated leg curls

Sit on seat, push legs entry handles forward, slide legs between adjustable movement pads and return handle to resting position.

Align knees with machine axis of rotation.

Push seat adjust lever to bring seat back against hips.

Grip handles lightly.

Curl movement pad toward hips until hamstrings are fully contracted.

Return slowly to starting position and repeat.

Universal leg press

Start in a sitting position with your knees bent at a 90 degree angle.

Exhale as you extend your legs.

Inhale as you slowly bend your legs and allow the weight to return to the starting position.

Low back exercises

Push seat adjust lever to sit with navel in line with red dots.

Position foot pad so knees are slightly higher than hips.

Secure seat belts across shin and hips.

Push movement pad backward until low back muscles are fully contracted.

Return slowly to starting position and repeat.

Lower abdominals

Lie with hip joint with machine axis of rotation.

Secure seat belt and grasp handles.

Lift knees upward and backward as far as possible.

Keep back on bench.

Return slowly to starting position and repeat.

Wrist curls

Begin by picking up barbell with an underarm grip with hands less than shoulder width apart.

Sit on a bench and extend the hands beyond the knees with the forearms supported on your thighs.

Raise and lower the weight by moving hands, wrists and fingers only.

Pull ups

Hang from a bar with a pronated (thumbs in) grip.

Exhale as you pull yourself upwards to a position with your chin above the bar.

Inhale as you slowly lower yourself to the starting position.

Triceps extensions

Lift dumbbell over head keeping elbows in close to your head.

Bend elbows slowly, lowering the weighted hand behind your head until the weights touch your back.

Straighten arm, returning the dumbbell to its original overhead position.

Universal toe raise

Assume sitting position.

Place foot on foot pads and adjus of knee pads for proper fit.

Raise weight by lifting heels.

Bench step

Take a standing position with a dumbbell in each hand.

Place one foot on the bench in front of you.

Using your hip and leg muscles, lift yourself up until your leg is straight.

Left: Exercise instructor, Peter Rattray, demonstrates pull downs at Gymkhana at the Hilton Kingston hotel.   Right: A gym enthusiast working her abs using the ball for resistance at Gymkhana at Hilton Kingston hotel. - Ricardo Makyn/Staff Photographer