An introductory fitness program to help you understand the fundamentals of bodybuilding and general exercise science. Check out The OOFA Method™ for the full course.

BEGINNER BASICS Chapter 1: THE END Just a Taste

Bringing back the Golden Era of Bodybuilding. We are thrilled to have you here and be a part of our community. As you may already know, our goal is to help bring back the Golden Era of Bodybuilding to the fitness community. We believe in focusing on the fundamentals of fitness, working hard, and striving for greatness. Our team of fitness experts has created a variety of fitness courses and personal training programs to help you achieve your fitness goals. Whether you're looking to build muscle, lose weight, or simply maintain a healthy lifestyle, we have something for everyone. In addition to our fitness programs, we also offer a wide range of merchandise, including gym clothing, accessories, and supplements. All of our products are carefully selected to ensure that they meet our high standards of quality. On our blog, you will find a wealth of information on fitness, nutrition, and wellness. Our team of writers, who are also fitness enthusiasts, are passionate about sharing their knowledge and experience with you. We believe that by educating and inspiring our community, we can help people lead healthier, happier lives. We hope to help with your fitness journey. We are committed to providing our customers with the best possible experience. If you have any questions or concerns, please don't hesitate to contact us. We value your feedback and are always looking for ways to improve our services. Thank you for choosing OOFA Fitness. We look forward to helping you achieve your fitness goals and becoming a part of our community. Check out our many services at www.oofafitness.com.

ALL CORE EXERCISES Our full list of Core exercises and their instructions. Back to All Exercises Cable Crunches: What it works: Abs, Obliques How to perform: Attach a rope handle to a high pulley on a cable machine. Kneel in front of the machine and grab the rope handles. Flex your spine and contract your abs, bringing your elbows towards your knees. Return to the starting position while maintaining tension on the cable, focusing on engaging your core muscles throughout the exercise. ​ ​ Leg Raises: What it works: Abs, Obliques How to perform: Lie on your back with legs extended and hands positioned for support. Lift your straight legs upward until they reach a 90-degree angle with the floor, engaging your core. Lower them back down with control, avoiding swinging or using momentum. ​ ​ Crunches: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Beginner tip: Wedging your feet under something can help significantly in maintaining proper form. ​ ​

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ALL ARM EXERCISES Our full list of Arm exercises and their instructions. Back to All Exercises BB Curls: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. Keep your elbows tucked into your sides and stationary while you slowly curl the barbell towards your shoulders, focusing on squeezing your biceps at the top of each repetition. Lower the barbell back down in a controlled manner, fully extending your arms. ​ ​ Cable Pushdowns: What it works: Triceps How to perform: Stand facing a cable machine with a straight bar or rope attachment at chest height. Grip the bar/ropes with your palms facing down and hands shoulder-width apart. Keep your elbows stationary and tucked in close to your sides as you extend your arms downward, fully straightening them. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance. ​ ​ Concentration Curls: What it works: Biceps How to perform: Sit on a bench with your legs spread apart and a dumbbell in one hand. Rest the back of your upper arm against your inner thigh, allowing your arm to fully extend. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary. Squeeze your biceps at the top of the movement before slowly lowering the dumbbell back down. ​ ​ One Arm Overhead DB Extensions: What it works: Triceps, Long Head of Triceps How to perform: Stand or sit with a dumbbell in one hand, arm extended upward with your palm facing inward. Keep your upper arm stationary and slowly lower the dumbbell behind your head, feeling a stretch in your triceps. Extend your arm back up, focusing on contracting your triceps at the top of each repetition. ​ ​ DB Curls: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended alongside your body, and palms facing inwards. Keeping your elbows tucked in and upper arm stationary, curl the dumbbells towards your shoulders, focusing on contracting your biceps at the top of each rep. Lower the dumbbells back down in a controlled manner, fully extending your arms. ​ ​ Overhead Cable Extensions: What it works: Triceps How to perform: Stand with your feet shoulder-width apart, facing away from the cable machine. Hold the cable attachment with both hands, palms facing upward, and arms extended overhead. Keeping your upper arms stationary, slowly let the cable attachment retract behind your head by bending your elbows. Feel the stretch in your triceps, then return to the starting position by extending your arms back up overhead. ​ ​ Incline DB Curls: What it works: Biceps, Brachialis How to perform: Adjust an incline bench to 45 degrees and sit with your back against it. Hold dumbbells in each hand with thumbs facing forward. Curl and rotate the dumbbells towards your shoulders until your thumbs are pointing outwards. Keep your upper arms still and elbows tucked in. Let the weight back down slowly, returning to rest position. ​ ​ Skull Crushers: What it works: Triceps How to perform: Lie on a bench, hold a barbell with a close grip, and extend your arms above your chest. Lower the barbell towards your forehead, keeping your elbows locked in position. Contract your triceps to push the barbell back up to the starting position. Keep your upper arms perpendicular to the ground throughout the movement. ​ ​ Close Grip Bench Press: What it works: Triceps, Chest How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. ​ ​ French Press: What it works: Triceps How to perform: Sit on a bench with a barbell in your hands, palms facing upward. Extend your arms upward, holding the barbell directly above your head. Lower the barbell behind your head, bending your elbows. Pause briefly at the bottom position, feeling the stretch in your triceps. Raise the barbell back up to the starting position, fully extending your arms. ​ ​

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