Category: Exercise

Virtual Fitness: How To Do A BOSU Hamstring Curl On Ball

March 2, 2022
MODIFICATIONS: 1) Bring legs closer together for an easier lift. 2) Arms and hands on the floor gives support to lift off the mat. 3) Use a Peanut Stability Ball instead of the ball shown in the video. The Peanut is more stable, and helps with lifting.
EXERCISE CHALLENGE: The goal is to move into an upward plank position with heels higher than shoulders. If your tail begins to sag, use your arms and hands on the floor for support (as shown in video). Arms crossing at the chest creates a less stable position and is more difficult.
EXERCISE BENEFITS: Core, gluteal, and hamstring strength.

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

Virtual Fitness: How To Do BOSU Single Leg Jumps

February 26, 2022
The BOSU Single Leg Jump is a heart pumping exercise that strengthens the core, improves agility and balance, while working the shoulders, thighs and legs. The Single Leg BOSU Jump is more difficult than BOSU Lateral Jumps, as it requires greater agility and balance.
INSTRUCTIONS: Step up to the BOSU on left foot and take 3 lateral jumps from BOSU to floor to BOSU. Repeat for 3 rounds. Then jump from BOSU to BOSU for 3 to 4 rounds. Switch to your right foot and repeat the routine. Keep knees slightly bent during the exercise. Hold arms outward to assist with balance.
Avoid leaning forward, and maintain a steady pace as you jump. The point is to control the exercise. Faster isn’t always better. Start the exercise with a slow warm-up, and finish with a cool-down by slowing your pace to a gradual stop.
WHY YOU SHOULD DO THIS EXERCISE: Single Leg Jumps are suitable as a warm-up prior to strength training, or as part of a cardio circuit training routine. You can also use it to recharge your energy, while taking a break from your laptop.
MODIFICATIONS: 1) No BOSU? No problem. Do the Single Leg Jumps on the floor, while using the same movement pattern. You can also substitute the BOSU with a Foam Cushion. Similar to the BOSU, the cushion isn’t stable, but not as difficult as the BOSU. 2) Allow opposite foot to touch the floor to assist with balance.

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

Virtual Fitness: How To Do BOSU Lateral Jumps

February 26, 2022
The BOSU Lateral Jump is a heart pumping exercise that strengthens the core, improves agility and balance, while working the shoulders, thighs and legs.
INSTRUCTIONS: Bend knees slightly and start with a slow pace warm-up. Gradually increase the tempo. Avoid leaning forward and maintain an upright posture. Stay in control of the exercise. Poor control will tire you out. To cool down, begin to move slower until you come to a stop.
WHY YOU SHOULD DO THIS EXERCISE: Lateral Jumps are suitable for a warm-up prior to strength training, or as part of a cardio circuit training routine. Or just use it to recharge while taking a break from your laptop.
MODIFICATIONS: 1) No BOSU? No problem. Do Lateral Jumps on the floor, while using the same movement pattern. You can also substitute the BOSU with a Foam Cushion. Similar to the BOSU, the cushion isn’t stable, but it isn’t as difficult as the BOSU. 2) Don’t move arms back and forth. You can also keep them at your sides instead of bending at the elbows.

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

Virtual Fitness: How To Do A Hip and Calf Stretch Combo

February 24, 2022
A Two Park Stretch For Inner Hips and Calf Muscles
INSTRUCTIONS: Perform a lunge move by stepping forward with right foot and bending the right knee to a 90 degree angle. Allow heel on left foot to lift. Place both hands on your mat on either side of your right foot. Hold this position to stretch inside hips for 20 to 30 seconds. Change the stretch position by slowly straightening your right knee. Lift the toes on the right foot. Drop heel on back foot. Hold for 20 to 30 seconds. Repeat both stretches by stepping forward with the left foot.
MODIFICATION: Use blocks under your hands if you’re unable to reach the mat.
VARIATION: Use one hand on the mat and the other just above the knee, as shown in the video. This variation gives you less support.

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

Virtual Fitness: How To Do Fitness Band Squats

February 24, 2022
Perform a basic squat With a Fitness Band to Strengthen the outer hips
BENEFITS: Squatting is a bodyweight strength training exercise that works the thighs, legs, and gluteals. Adding a medicine ball will add work to the shoulders.
INSTRUCTIONS: Place the fitness band above your knees. As you descend, press the band outward to work the hips. A thicker band provides more resistance.
VARIATION: To increase the workload, hold a medicine ball in front of you, at shoulder height with elbows straight.

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

Virtual Fitness: How To Do Squat-to-Jump Back

February 22, 2022
Squat-To-Jump Back Performed With A Medicine Ball Uses Only 3 Moves
SQUAT-TO-JUMP BACK bodyweight exercise strengthens the heart, thighs, legs, arms and shoulders. This exercise can be used as a warm-up before strength training or stretching.
VARIATION: To increase workload, add a push-up after the jump back.
MODIFICATION: to reduce workload, eliminate the medicine ball, or substitute an air-filled ball.

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