Category: Bodyweight Exercise

How To Do Floor Bridge

August 6, 2022

The Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings

INSTRUCTIONS
INSTRUCTIONS
  • Lie on your back. Bend knees at a 90 degree angle.
  • Maintain neutral low back.
  • Place feet on mat at hip width.
  • Place your arms out to the sides palms down.
  • Gently draw the shoulder blades back.
  • Draw your navel toward your spine as you lift your lower back off mat.
  • Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
  • Pause for a few seconds , and then slowly lower the spine down to the mat.
  • Repeat for the desired number of repetitions.
  • Move slowly and maintain stability throughout the exercise.

ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart.

Shop Our Health & Fitness Store

How To Do Single Leg Squat Touch Down

August 4, 2022

Single Leg Squat Touchdown Is A Basic Core Stabilization Exercise That Strenghtens Legs and Thighs

INSTRUCTIONS
INSTRUCTIONS
  • Begin in a standing position. Feet hip width.
  • Place left hand on left hip.
  • Bend hips and knees into a squat, while balancing on left foot.
  • Reach down to touch left foot with right hand.
  • Hold briefly. Return to standing position.
  • Perform desired number of repetitions while balancing on left foot.
  • Repeat the exercise while standing on right foot.

ERRORS: Losing control of the exercise by either moving too fast, or performing too many repetitions.

Shop Our Health & Fitness Store

How To Do Transverse Lunge To Balance

August 4, 2022

Lunge To Balance Is A Basic Core Stabilization Exercise That Improves Lower Body and Core Strength

INSTRUCTIONS
INSTRUCTIONS
  • Stand with feet shoulder width apart with hands on neutral hips.
  • Rotate 90 degrees to the right into a lunge stance with right knee forming a 90 degree angle.
  • Hold briefly whlile maintaining balance.
  • Return to start position.
  • Raise right knee while maintaining balance on left foot. Hold briefly.
  • Repeat exercise leading with left foot.
ERRORS: Losing control of the exercise by moving too fast, or your lunge is too wide.

Shop Our Health & Fitness Store

How To Do A BOSU Reverse Plank Press Up

July 12, 2022
The Reverse Plank Press Up Is An Advanced Exercise That Strengthens the Anterior Thigh, Triceps and Core Stabilizers
https://youtu.be/60X9enMDzZEhttps://youtu.be/60X9enMDzZE
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in the following order. 1) Without equipment. 2) On a foam balance pad or disc. 3) On the BOSU.
MODIFICATIONS: 1) If you can’t lift your leg, omit this move. 2) Lift leg at a lower angle than shown in this video. 3) Bring chin toward chest.
CORRECT POSITIONING: Avoid dropping your tailbone toward the floor. Maintain a long neck by avoiding throwing your head back. If you’re tailbone drops toward the floor, omit lifting your leg, or lift it at a lower angle than shown in the video. Shoulders should be higher than hips. Avoid lifting shoulders. Keep them in neutral position.
EXERCISE LEVEL: Advanced

Shop Our Health & Fitness Store for BOSU

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do A Partner Workout For Cardio and Strength

July 9, 2022

No Equipment Partner Workout – Advanced Level

INSTRUCTIONS

  • Move Slowly Throughout All Exercises
  • Squat Jump: Perform 5-10 jumps in succession.
  • Pistol Squat: Perform 4 to 6 reps on right leg. Repeat on left leg. 2 sets.
  • Kneeling Push-Up to Rotation: Perform 8-10 reps on right side. Repeat on left side. 2 sets
  • Rotating Squat Jump: Perform 8-10 reps. 2 sets
  • Wall Sit: Lower down, hold, slowly come up. Perform 8-10 reps. 2 sets
  • Snowboarder: Perform 3 reps. 2 sets
  • Long Jump and High Jump: Perform 4 Jumps. 2 sets
  • Squat & Glute Lift: Lift off. Raise right leg once. Lower down. Repeat on left. 2 sets.
  • Handstand: Perform once.

CAUTION: The exercises in this video are on an advanced level. Avoid any exercise that is beyond your strength and understanding. Not recommended for beginners.

MODIFICATIONS: 1) Do 1 only one set. 2) Omit exercises that are beyond your strength. 3) Do fewer repetitions. 4) Perform modified push-ups. 5) Adjust the holding time for the Wall Sit according to strength.

EXERCISE SEQUENCE

Shop Our Health & Fitness Store for BOSU

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do A BOSU Suitcase Deadlift

July 7, 2022

BOSU Suitcase Deadlift is a strength training exercise that improves balance, strength in thighs, shoulders and core.

Soft-Weighted Training Balls Are Sold By Amazon

BOSU Sport Balance Trainer is sold by Perform Better, BOSU Home Balance Trainer is sold by Power Systems, and BOSU Pro Balance Trainer from Amazon

INSTRUCTIONS: Stand a few feet in back of the BOSU Trainer, while holding a soft-weighted training ball in right hand. Bend knees into a squat. Slowly swing arms back. Jump forward to land on the BOSU. Bend knees and elbows. Alternate arms and perform 3 sets of of lifts. Stand up and step back with right foot into a reverse lunge. Repeat routine for desired sets holding ball in right hand. Then place weighted training ball in left hand and repeat the exercise for desired sets.

MODIFICATIONS: 1) Omit the weighted training ball. 2) Step on to the BOSU instead of jumping. 3) Do fewer repetitions and sets.

EQUIPMENT: BOSU Balance Trainer and Weighted Training Ball.

Shop Our Health & Fitness Store for BOSU

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider