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Static Lunges

Feb 072011

Static Lunge video exercise guide. On this page you’ll learn how to do a static lunge using the correct technique. Below you’ll find the static lunge video, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video.

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Exercise Instructions

Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Perform 1 to 3 sets of 10 to 16 reps on each leg according to your fitness level and goals

Tips

Keep the torso straight and abs in as you push through the front heel and back to starting position.
Don’t lock the knees at the top of the movement

Muscles Worked

Primary Muscles: Glutes, Hamstrings, Quadriceps
Secondary Muscles: None
Mechanics: Compound
Equipment: None

Squat Thruster With Rotation

Glutes Exercises, Hamstring Exercises, Quads Exercises, Shoulder Exercises, Tricep Exercises Comments Off

Feb 032011

Squat Thruster With Rotation video exercise guide. On this page you’ll learn how to do a Squat Thruster With Rotation using the correct technique. Below you’ll find the Squat Thruster With Rotation video, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video.

Exercise Instructions

To complete the Squat Thruster With Rotation stand with your feet wider than shoulder width, hold your hands relaxed in front of you. Squat straight down. Keep your feet flat and straight or slightly pointed outward. Stand back up, leading with the chest while rotating to one side On the way up, thrust your hands straight above your head. Repeat for a specified number, alternating to the opposite side on the way up.

Tips

As you stand and rotate, pivot onto the ball and toes of the back foot. Be sure not to let your knees cave in. Watch and make sure your knees not pointing in the same directions the toes are pointing. And be sure to pivot onto the ball of the back foot.

Muscles Worked

Primary Muscles: Full Body
Secondary Muscles: None
Mechanics: Compound
Equipment: None

Spider Crawl

Ab Exercises Comments Off

Feb 032011

Spider Crawl video exercise guide. On this page you’ll learn how to do a Spider Crawl using the correct technique. Below you’ll find the Spider Crawl video, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video.

Exercise Instructions

To complete the spider crawl, sit on the floor with your feet out in front of you, and lean back on your hands. Lift your hips off the floor and balance on your feet and hands. Crawl forward without swaying side to side. Crawl for a specified distance.

Tips

Keep your shoulders down (no shrugging) and your neck long.

Muscles Worked

Primary Muscles: Abs and Core
Secondary Muscles: Shoulders, Legs, Back
Equipment: None
Mechanics: Isolation

Single Arm Dumbbell Fly – Exercise Ball

Ab Exercises, Chest Exercises Comments Off

Jan 312011

Single Arm Dumbbell Fly video exercise guide. On this page you’ll learn how to do a Single Arm Dumbbell Fly using the correct technique. Below you’ll find the Single Arm Dumbbell Fly video, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video.

Exercise Instructions

Coming Soon!

Tips

During the upward phase, avoid the tendency to thrust your hips upwards and arch your back. Your torso and hips should remain rigid and parallel with the floor throughout the exercise.

Muscles Worked

Primary Muscles: Chest
Secondary Muscles: Deltoids (Anterior and Posterior), Abductors, Quads and Hamstrings, Abs, Obliques
Mechanics:Isolation
Equipment: Exercise Balls, Dumbbells

Arm Reaching Sit Ups

Ab Exercises Comments Off

Jan 312011

Arm Reaching Sit Ups video exercise guide. On this page you’ll learn how to do a Arm Reaching Sit Ups using the correct technique. Below you’ll find the Arm Reaching Sit Ups video, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video.

Exercise Instructions

Lie on the ground, with your head slightly raised, your neck relaxed and your abdomen contracted. Position your feet slightly apart with respect to your pelvis. Keep your shoulder and back muscles relaxed. Contract your abdomen as much as you can, moving your upper torso towards your knees in one slow, smooth movement, avoiding sudden jerks. Slowly and gradually return to the starting position.

Tips

Coming Soon!

Muscles Worked

Primary Muscles: Abdominals
Secondary Muscles: Obliques
Mechanics: Isolation
Equipment: None

One Arm Lateral Dumbbell Raise

Shoulder Exercises Comments Off

Jan 302011

One Arm Lateral Dumbbell Raise video exercise guide. On this page you’ll learn how to do a One Arm Lateral Dumbbell Raise using the correct technique. Below you’ll find the One Arm Lateral Dumbbell Raise video, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video.

Exercise Instructions

Position dumbbell in front of pelvis with elbow slightly bent. Grasp stationary object with other hand for support. Bend over with hips and knees bent slightly. Raise upper arm to side until elbow is shoulder height. Maintain elbow’s height above or equal to wrist. Lower and repeat. Continue with opposite arm.

Tips

Coming Soon!

Muscles Worked

Primary Muscles: Shoulders
Secondary Muscles: None
Mechanics: Isolation
Equipment: Dumbbells

Dumbbell Shoulder Press – Seated

Shoulder Exercises No Responses »

Jan 302011

Dumbbell Shoulder Press video exercise guide. On this page you’ll learn how to do a Dumbbell Shoulder Press using the correct technique. Below you’ll find the Dumbbell Shoulder Press video, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video.

Exercise Instructions

This is a great exercise to get toned, shapely shoulders. Sit down on a workout bench, chair or exercise balls and grasp a pair of dumbbells with the ends of the dumbbells on your thighs. Keep your back straight and raise the dumbbells above your head with your palms facing forward. This is the starting position for the exercise. Slowly lower the dumbbells to the sides of your shoulders. Once they are around shoulder height, contract the shoulder muscles and raise the dumbbells back to the starting position. Don’t pause at the top of the movement, immediately begin lowering the dumbbells back down for the next rep. Repeat for desired reps.

Tips

If you’re not using a chair or a workbench be sure to keep your back as straight as possible, don’t slouch or lean forward. Be sure to use the correct weight so you’re not rocking back and forth as you lift. Form is key not the amount of weight you’re lifting. And Keep your movements slow and smooth.

Muscles Worked

Primary Muscles: Shoulders
Secondary Muscles: Triceps
Mechanics: Compound
Equipment: Dumbbells