Tour the Wellness Center

Total Fitness Circuit

Vertical Bench Press

The Vertical Bench Press is a multi-muscle toning exercise. It firms and lifts the pectoral (chest) muscles while it works the deltoids and triceps. When doing this exercise, keep up and down movements at a slow and consistent pace. You get just as much benefit on the down motion as you do on the up.

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Leg Extension

The Leg Extension exercise works the quadriceps to strengthen the leg. Besides targeting the large muscles in the front of the leg, it also strengthens the knee area and front of the calf.

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Bicep Curl

The Biceps Curl exercises the biceps and outer forearm. Check with the staff to see you are using proper form to achieve maximum results and prevent injuries.

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Lying Leg Curl

The Lying Leg Curl isolates the back muscles of the leg or hamstring area. This exercise also strengthens the gluteals and back support muscles. Slow and controlled movements are recommended to attain the desired benefits.

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Tricep Dip

The Triceps Dip works both the triceps and pectoral regions. This exercise is effective for arm and chest definition and improving upper body strength. Slow and controlled movements are recommended to avoid injury.

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Pectoral Fly

The Pectoral Fly addresses the chest muscles and deltoid area of the upper body. This exercise tones and strengthens the upper body and enhances definition of the cleavage area. Care should be taken to ensure proper form and positioning while doing this exercise.

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Rigid Arm Lat Pulldown

The Rigid Arm Lat Pulldown efficiently exercises many muscles from the neck to the waist. It promotes a strong, well-defined back.

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Low Back Extension

Low Back Extension is an effective choice for strengthening the lower back. Together with abdominal exercise, this can enhance good posture and prevent lower back strain. It is important to consult with our staff before starting a new exercise, especially if you have a history of back or other physical problems.

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Shoulder Press

The Shoulder Press is an effective exercise for the shoulder area. When paired with the lat pull down, you will exercise most back muscles as well as triceps and biceps.

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Seated Leg Press

The Seated Leg Press works many of the large lower extremity muscles including the gluteals, hamstrings and calfs. This exercise should be done slowly, avoiding locked knees to prevent injuries.

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Mid Row

The Mid Row is an effective multi-tooning exercise. It not only works a large portion of the back but also addresses the triceps(backs of the arms), forearms and biceps as well. As with all exercise, this should be performed slowly with a controlled motion.

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Abdominal

The Abdominal Crunch exercises the mid section, helps strengthen and support the back, and promotes good posture.

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Strength Training

The Strength Training Area offers equipment selected for versatility, effectiveness and safety. A wide range of exercises can be performed utilizing this equipment and allows limitless variety in your core fitness circuit. Use a selection of dumbbells, free weights and weight machines to target desired muscle groups and vary your program.

*Trained personnel supervise the Center at all times. Since it is essential that you employ proper lifting techniques and safety procedures, please ask an instructor for assistance whenever you add any new exercises in this area.

Cardio Training

Cardiovascular Equipment is also included with the many different facilities located in the MiraCosta Wellness Center. Use a selection of tredmills, bikes, and stair climbers to fill your cardiovascular needs. Below are picures of the interfaces (left) next to the machines associated with them (right).

*Trained personnel supervise the Center at all times. If you have any questions on how to use the equipment please ask an instructor for assistance.

Special Needs

Our wheelchair facilities allow individuals with lower extremity injuries or disabilities to get an aerobic workout using their arms. The U.B.E is also useful for people recovering from back injuries as it is a very good "core stabilizer". The U.B.E. can be used in a sitting or standing position and is easily accessible to those in wheelchairs.

*Trained personnel supervise the Center at all times. If you have any questions on how to use the equipment please ask an instructor for assistance.

The Upper Body Ergometer

Essentially an "Arm Bike", this piece of machinery allows individuals with lower estremity injuries or disabilities to get an aerobic workout using their arms. The U.B.E is also useful for people recovering from back injuries as it is a very good "core stabilizer". The U.B.E. can be used in a sitting of standing position and is easily accessible to those in wheelchairs.

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