Category: Strength training

Virtual Fitness: All Fours Hamstrings and Glutes With Band

October 8, 2021

All Fours Hamstrings & Glutes

Target muscles are the glutes (backside) and hamstrings (posterior thigh).
Instructions: The All Fours Hamstrings and Glutes is a strength training exercise that targets the backside, and hamstrings . Lie on your back on your mat. Bend your knees at right angles, and place the fitness band around your thighs just above the knees.
Instructions continued: Roll over onto all fours. Align your wrists under your shoulders, and your knees under your hips. Slowly kick up your right leg aiming the sole of your foot at the ceiling, while maintaining a right angle at your knee. Pulse your leg toward the ceiling. Perform 3 sets of 8 – 10 repetitions. Repeat on the left leg. Do fewer sets and reps if you can’t do 3 of 8-10.
Equipment: Fitness mat, elastic band, sneakers.
How To Use The Elastic Band: The closer your knee gets to the mat, the greater the chances of the band sliding down and out of position. Thicker bands provide more resistance.
Modification: To reduce resistance, perform the exercise without the band.
Variation: Instead of the elastic band, use ankle weights around each ankle. Once secured , they will stay in place and are easier to control, than the elastic band. The heavier the weight, the greater the resistance.
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 Dumbbell Reverse Lunge

October 7, 2021

Dumbbell Reverse Lunge

Description: The Dumbbell Reverse Lunge is a strength training core stabilization exercise that develops upper and lower arm, leg and thigh strength.
Instructions: Hold the dumbbells at your sides as if you’re going to do a Hammer Curl. As you bend your elbows to begin the exercise, turn the dumbbells upward so that both hands face the ceiling. Slowly step back into a Reverse Lunge as you perform the bicep curl.
Tempo: The model in this video is moving quickly throughout. I recommend that you slow down your movement until you get the hang of it, to avoid loss of balance. Failure isn’t funny, when it comes to working with hand weights.
Caution: This exercise requires the ability to stabilize your body as you step back while moving the dumbbells. If you’re unable to steady your movement, do the modification. Move slowly. This is not a beginner exercise.
Modification: Perform the exercise without the dumbbells. Place your hands on your hips, until you improve your ability to stabilize your body while moving into the Reverse Lunge.
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 Dumbbell Bicep Curl

October 6, 2021

Dumbbell Bicep Curl – Basic Level

WOMAN PERFORMING A DUMBBELL CURL EXERCISE – Pexels

Instructions: Starting position with arms at your sides. Bend elbows and lIft the dumbbells by alternating left and right arms. Then change and lift the dumbbells with both arms. Perform 3 sets of 8 to 10 repetitions. Do fewer of each, if you can’t do 3 of 8-10.

Variation: For added challenge, change your standing position to a lunge. Perform 3 sets of 8-10 repetitions leading with right leg, and then repeat your sets and reps with the left leg. If your legs get tired, do fewer sets and reps on each side.

Benefits For Women: Bicep Curls add strength and toning, which means you’re going to look better at the beach.

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 Dumbbell Boxing Abdominal Curl

October 3, 2021

Dumbbell Boxing Abdominal Curl

Benefits of the Dumbbell Abdominal Boxing Curl : This exercise, when done correctly, activates the core, strengthens the chest (pectorals), front shoulders (front deltoid), arms (biceps), and the abdominal muscles. The biceps are also activated as he curls up from the mat with his elbows bending, assisting the abdominals during the movement.
Technique: The model in this video is moving very quickly throughout the movement. However, the slower you move, the harder it is. In addition to that, you can add heavier handweights. Keeping both feet flat, instead of lifting up onto the heels, increases the workload.
Cautions: Don’t forsake correct technique by adding more weight, or moving faster. The point is to activate the core by stabilizing hips and legs as you curl up, and then release downward. If your knees buckle and wobble, you’re either using too much weight, or going down too low for your level of strength. The same goes for your hips. They should be stable. If you can’t stabilize, you will need to start with a basic ab exercise until you get stronger. This exercise is not recommended for beginners.
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 Basic Squat

September 30, 2021

Basic Squat

The Squat Exercise is performed indoors or outdoors. You need very little space to do this basic strength training exercise.
Modifications: The lower you squat, the harder it is. If you’re new to this exercise, squat down at a higher angle. Suggested Sets and Repetitions: Do 3 sets of 8 to 10 repetitions. If you can’t do that many, cut back to 1 or 2 sets of 5 to 8 repetitions, or do whatever you can manage.
Benefits: Squatting is a strength training exercise that improves your Hamstrings, Quadriceps, and Gluteals.
Benefits For Women: Squatting tones your thighs. You’ll look better in stretch pants.
EXERCISE DOs and DONT’S – 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 Two-Arm-Reach Abdominal Curl

September 12, 2021

Two Arm Reach Abdominal Curl

Instructions: The Abdominal Curl Two Arm Reach is a strength training exercise that targets the abdominal and chest muscles. Lie on your back. Bring your chin toward your chest. Slowly curl up by rounding your back. Bring your arms up and in front of you, as shown in the video. Roll back down onto your mat. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: 1) Cross your arms on your chest. 2) Lower your body halfway down, and then come back up.
Alternative: If the Abdominal Curl Two Arm Reach exercise is too diffricult, do the Basic Abdominal Curl instead. LINK
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 abdominal 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.