Travelling lunges are great leg workouts that emphasize hip extension to build strength. Practice travelling lunges with tips from a fitness trainer in this free video on lower body exercises.
A great toning exercise is called goblet squat.
And, basically, what you're going to do is you're going to grab either a dumbbell or you're going to grab a kettle bell and you're going to hold it right in front of you.
Now your feet are going to be a little bit wider than shoulder width. And as you come down you're going to keep the dumbbell right in front of you the whole time. You're going to get down low. As you come down, make sure that your shoulders are back, core is tight, your back is flat. We don't want to lean forward. We don't want to round our shoulders.
We want good form. So, down and come up. Down, come up. Basically, like a regular squat. Your feet are just a little bit wider. Weight stays right in front of you. This is great for your quads, hamstrings, and your glutes. Your core is always tight so no matter what, you're always working your core at the same time. So, down and up. We're going to do about 15 to 20 reps, two to three sets.
And definitely by the end of these you should feel a burn. Great for the quads, hamstrings, and your glutes. Make sure that you have proper form. We don't want to feel any pain in our lower back. That means keeping your shoulders back, your core tight, and your back flat.
There you go. That's a great toning exercise called the goblet squat. So, basically, when it comes to choosing a weight to use with your goblet squat, you want to use a weight that's not too heavy, but not too easy. You really want to feel a burn by the end of the set.
So, here I have an eight, and that's basically enough for me. I do probably like an eight or a ten. You want to build a little bit of size you can go a little bit heavier. But, if you want to just tone and slim, use a weight that's moderate so that you can do higher reps and get the long muscles in bulking up.
'm going to demonstrate how to do a dumbbell side bend using an eight pound dumbbell. What you're going to start with your stance. Bring your hand to your external oblique like so. You're going to stretch, okay, to the left and then come up and contract to the right. Okay. So you're going to inhale, stretching down to the left. Exhale, contracting your external oblique to the right. Okay. You can switch sides. Same thing, stretching to the right now. Contracting to the left. Stretching. Contracting. And then what we're going to do is we're going to add another dumbbell. Okay. Space your feet out a little wider. Okay? And now you can do both sides. Kind of stretch down to the left, pause in the middle, contract down to the right. Okay, now you're kind of hitting both sides instead of isolating one side at a time. So stretch okay, side to side. So you'll really feel this in your external obliques. Okay? And it also helps promote your flexibility since your legs are straight. So that's how you properly do a dumbbell side bend.
You might think you already know how to do a glute bridge, but making sure you can do this lift perfectly will lay the groundwork for more complex booty moves.
It's called lateral line jumps.
Again, any sport that incorporates moving laterally, tennis, basketball, soccer, table tennis, anything like that really could use this type of plyo move. And of course, you can use it in your workout as well. I actually like to use something like this when I'm weight training, or when I have high intensity days. This is going to be my quick burst of lateral moving.
What I'm going to do is, I'm going to start with my feet, shoulders apart. Actually, this time I'll start together. And keeping your knees off, you're going to jump from one side to the other. Okay? Up. Keep in mind that you can actually use your arms as a driving force.
Okay? To get you over. And almost like a skiing move. Skiers can use this as well. Okay? That's the beginner move. I'm going to make it a little bit more intense. I'm going to go quicker. All right? Notice what my arms are doing, so I can keep it as close as possible to the line.
Okay? I'll do that for 30 seconds, and then I'll rest. Then I'll come back again, and I'll do it again. Okay? Driving slow, and then picking it up. The object here is to go as fast as you can, increasing your heart rate, and getting a good burn so that you are easily conditioned. Alright? And that is how you do your lateral line jump.
This workout improves the abs and the obliques. It is a fairly easy exercise to perform. Anyone who wants to tone up their abs can do this exercise. It is meant for both men and for women.
The exercise mainly works on the obliques, which are used to help in the rotation of the torso. It also helps the entire abdominal region to become stronger. # Some of the steps to perform the alternate heel touches are as follows: Lie down on your back on the floor.
Keep your knees bent. Place your feet flat and widen them apart, a little more than the width of your shoulders. Extend the arms downwards by the side of your body. Keep your palms facing inwards. Breathe out and crunch your abs in the forward right direction. Then try and hold your right ankle with the right extended arm. Hold this position till the count of one.
Next, while breathing in, leave the right ankle, which you were holding with your right arm and gradually come back to the starting position. Repeat the same method for the left side. One repetition is complete, when you have completed both the sides.
Repeat this exercise, all over again. Once you feel tired, stop for a while. Then start again. Repeated practice of this exercise should be done carefully and gradually, by following the above guidelines. It can be even done under the guidance of a trainer, if you are a beginner. So go ahead and do try out this most effective workout!
Lunge to side sitting into hamstring and glute. then add side reach with dumbbell overhead by the ear. Try to keep side body long and core engaged.
Learn how to do knee push ups exercise! Knee push ups targets upper chest, shoulders and triceps muscles..
This exercise is perfect to be included in both men and women workout.
Knee push ups exercise instructions:
1. Place you knees on a floor or mat
2. Position your hands shoulder’s width apart on the ground
3. Slowly lower your torso down towards the floor
5. Pull your torso up to the starting position.
Instruction and demonstration of how to do a beginner push-up.
Okay, so this exercise is called a tuck jump.
Basketball players, volleyball players, anybody, ladies, guys you can use this too. So what you're going to do is this is a really high kind of explosive movement.
So form is crucial.
The tuck jump is usually airborne, okay? So the landing if at all possible, needs to be soft. If you're a beginner, that' okay if you feel like you're landing hard. The more practice the better, okay? Again, try to keep your core intact and this is what the movement looks like, okay?
From here, now what you're going to focus on is touching your ankle. If you're a beginner it's okay, you can start with touching your knees to the side. So from here and when you land, try to land on the balls of your feet. And again, making sure that your knees don't cave in, because that's what tends to happen you're losing form. So beginner's knees, just simple tap, land with your knees straight, forward, okay? Advanced, ankle or even past your ankle.
Now I'm going to do it a couple of times and then I'm going to show you an advanced version. So tap down, okay? So the advanced version is for athletes who really want to get that extra edge.
Actually you know what? Anyone, because it involves cardio. So if you're a beginner, you're going to jump, touch your knees, then you're going to jump back and do burpee.
Burpee here, pop back up, knees, down, pop back up, and your knees, 10 times is efficient. Okay, you're going to get a great cardio kick from this. Advanced what you want to do is, you're going to go further, so your ankles, you're going to focus on touching. So ankles, down, up, okay? And that is how you do a tuck jump.
So today, we're going to go over how to do a standing dumbbell tricep extension. With this exercise, the focus is going be the long hand of your tricep, okay? Now with this exercise, always start with your feet. Get a good base; you need good balance for this, because you're going to go up overhead. Now, you're going to start here behind your head, with this dumbbell. Make sure not to whack yourself. And the important thing is, you really want to stretch that muscle, come up, and contract, and squeeze. Now this is good to do standing, because it works your core at the same time, so you really need to have good balance. Again, all the way down, stretch, squeeze. Breathing is very important with this exercise too, as you're working against gravity you want to breathe out - so as I'm coming up, working against gravity. Phew. Squeeze your tricep. Release, come back down, breathe in. Now you see, bad habits happen with this exercise when guys hit too heavy and they start trying to throw the weight, or they're so off balance it just looks awkward. Again, you want to pick a weight where you're comfortable with, and you can perform 10 to 15 reps. with. That's the goal for hypertrophy, meaning growth of muscle, muscle size. Now once you're done with your 10 to 15 reps with that arm, you move to the other arm. Again, strong base, strong core; up, squeeze that tricep. Come all the way down; stretch. Again, and it's good to go through the whole range of motion. You don't want to just be going through the top, because that won't work the whole muscle. Come all the way down; stretch that tricep right in here. Come back up; squeeze. Squeeze. And that's your overhead dumbbell tricep extension.
back with another great plyometric move, and this is going to be your jump squat with a shoulder press. Okay, it's really important that you load properly. Form is key. If you're efficient, your exercise is going to be more effective. I'm going to turn to the side again. Your squat, usually, you're going to have your abs in tight, hips pushed back, and then sinking down so that your knees are not over your toes. Okay? Loading your hamstrings, your glutes. Back. Everything is really tight together. And coming forward. Right. Now, this is almost like the rocket, except you're going to add weights. The movement is going to come from below. Okay? And pushing up. Without the weights, press up, press up. Really important. And land soft. Land on my toes, rocking back to my heel, so I can press off of my heel to get more power up. Okay? Adding the weights. What you're going to do, okay, now you're incorporating your shoulders. Yes, this is a total body workout. From here, go down, come up, press up. You're not going to extend your arms all the way. Shoot up. Power off your heel and your toe. The only thing to remember is, when I land, I'm dropping slow and pressing up. Okay, and straight from the side. Okay. And that is how you do a jump squat with a shoulder press.
today I'm going to show you how to do a dumbbell row on the bench. Alright? Obviously that's going to be a one arm dumbbell row and it's going to target our lats, our rear delts, our rhomboids, our biceps, our forearms, so tons of muscles in this. And this is what I would call a prime exercise. So these are one of the exercises that if you're really looking to add some strength or size to your lats, these are going to be one of the ones that you're going to definitely go to. Basically you're able to lift the most amount of weight and you're going to be in a very stable position. Okay? So this is what it's going to look like. Come along. We're going to get one knee on the bench, other leg out to the side. The reason that I like to do that is I like to put your abdominals over the floor. A lot of people do it differently where they are staggering their leg this way and you're going to put more tension on your lower back. So my version is going to be a lot safer. It may be harder to do but a lot safer and more effective. Okay? Leg out to the side, stomach over the floor and we're going to grab a hold of this dumbbell. Now, the first thing you want to think about when you grab the dumbbell is let's use your hand as a hook. Instead of thinking of squeezing that dumbbell and putting everything into your bicep and your forearm, we're going to use it as a hook and think of lifting our elbow back. Alright? So that's a very important key to really isolate that lat muscle. We're going to grab a hold, slowly lift, one. Allow yourself to extend down, back again, allow yourself to go step down. Now, this is the dumbbell row. The one mistake a lot of people make is using their legs. Okay? Now, if you're using your legs then what you're effectively doing is making that weight lighter. So majority of the time when you see people lifting a weight that's too heavy for them, they're using their legs. So if you see this on your extension, up, that weight is too heavy for you, okay? We need to lock those legs in, your back's going to be stable, and you're going to allow your shoulder to drop maybe that is the only thing that'll happen. Contract and pull but the legs don't move. Alright guys? So remember, use the hands as a hook. It's going to be so effective. This is an excellent exercise to really target those back muscles. This is going to be one of the top three that I do. I love dumbbell rows, I do them all the time and I think you should too.
Tighten, Tone, Firm & Sculpt Your Glutes with "Firm up / toning buttocks workout": Fast, effective training exercise for firming up/ toning butt ( buttocks ) without the need for any equipment. You can do this exercise anywhere you like. Ideal for women who want to get back in shape before the summer.
OK so after you're warmed up and you've stretched, we're gonna go into some slimming exercises, some cardiovascular movements that will get your heart rate up and start slimming you down. So first we're going to do skaters. What you're going to do is you're going to lean forward, keep your back flat and your core tight, and you're gonna go back and forth. Just like in a skater movement. So you're going to leap to the right, and as you leap you bring this foot behind you and this arm comes in front of you. Same thing happens on the other side. This arm comes in front of you, and this other leg comes behind. So you're going to go back and forth, in like a skating movement. Keeping you back flat and your core tight. Back and forth. You don't want to lean forward to much. You want to keep your back flat, your shoulders back, so that your back is not rounded. Back and forth. And what this is going to do is it's going to get your heart rate up, you're going to start sweating, like a cardiovascular movement. Do it for about thirty seconds, and you can do two or three sets of this. Back and forth. This is great for your legs, you're going to start feeling it burn outside your legs, your butt. And your core is always tight. And that is how you do a skater.
I'm going to show you how to do the jump squat.
This is a great plyometric move targeting the legs. It's all the thigh area, the quads, the inner thighs, the gluts on the back of the legs, and the hamstrings.
For your jump squat, you're just going to start out like a regular squat. You're going to bring your feet a little bit wider than shoulder-width apart. Your toes are pointed forward. You're just going to go right into the squat. You're going to shoot those hips back, keep the weight loaded in your heels. Push your weight all the way back. Get nice and low in your squat.
Then you're going to drive through those legs and jump all the way up. You're exploding up as you jump, moving your hands back to give you some power as you jump up. You're going to squat all the way down, bring those arms forward.
As you jump up, you're going to push those arms back behind you, to give you some extra power from those legs. Take it down and up. Down and up. Just like that. That's how you do the jump squat.
The toe touch crossover is a really great way to stretch out your hamstrings and accomplish a few other basic goals. Find out what exercise the toe touch crossover actually is with help from an experienced trainer in this free video clip.
Hi. I'm going to demonstrate how to do a dumbbell side bend using an eight pound dumbbell. What you're going to start with your stance. Bring your hand to your external oblique like so. You're going to stretch, okay, to the left and then come up and contract to the right. Okay. So you're going to inhale, stretching down to the left. Exhale, contracting your external oblique to the right. Okay. You can switch sides. Same thing, stretching to the right now. Contracting to the left. Stretching. Contracting. And then what we're going to do is we're going to add another dumbbell. Okay. Space your feet out a little wider. Okay? And now you can do both sides. Kind of stretch down to the left, pause in the middle, contract down to the right. Okay, now you're kind of hitting both sides instead of isolating one side at a time. So stretch okay, side to side. So you'll really feel this in your external obliques. Okay? And it also helps promote your flexibility since your legs are straight. So that's how you properly do a dumbbell side bend.
The scissor exercise works all parts of your abdominal muscles to give you a flat and tight stomach
I'm going to talk you through one of my favourite exercises - the push-up. Push-ups are great because you don't need any equipment. You can do them anywhere. There's a couple of different variations of doing a push-up, and I'm going to give you some key tips to look out for so you can do them most efficiently, most effectively. Let's come on down.
You can do a modified push-up which would be on the knees. I've heard some people call these girl push-ups. There's really no such thing as a girl push-up because guys can do these too. It just depends on whether you need to modify the push-up or not. They are just variations of each other. I'm going to start with the modified push-up. Your hands are probably going to be about shoulder width apart. Just find something comfortable.
The biggest mistakes people make here are to internally rotate the hands and potentially put a lot of strain on the shoulder. You want to just get that shoulder into a nice neutral position. You want to watch out that your butt is not back here. It's not wrong to do a push-up here. This is just a very modified version. You're taking away a lot of the weight from the upper body.
The purpose is to bring the weight into the upper body. That's what you're working against to make you stronger. You're going to inhale as you go down, just bending at the elbow, and then exhale like you're blowing the floor away. Inhale to come down, exhale like you're blowing the floor away. If you wanted to make it harder, you would take it off of the knees. Same thing, bending the elbows, exhale, drawing the abdominals in, and coming up.
The wider your legs are here the easier it's going to be to balance. If you want to challenge the stability, you could move the legs in. Starting with the knees, and maybe even doing a one knee push up. That would be kind of intermediate, something between the modified and the full push-up if you're not ready to go immediately from one to the other.
When you're in the push-up, let's start with the head, making sure that your head is not dropping. Sometimes we think we're going further down or not, just our head is. Keeping your head in line so the cervical spine doesn't take any stress, and then the rest of your back too. You want to make sure you're not leading with your hips and breaking. This means that you're not really properly engaging your core. Engage your core.
Draw the belly muscles in. Keep your head in line. Inhale to take it down, exhale to come up. There's your push-up, targeting all the major muscle groups of the upper body, mostly the pecks, the chest muscles, the anterior delts, the front of your shoulder, and as you go through elbow flexion and extension, you're working your triceps.
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