Category: Warm-Up

How To Do A Bent-Over Medicine Ball Chest Pass

September 7, 2022

The Bent-Over Medicine Ball Chest Pass Builds Cardiovascular Endurance, Chest, Shoulder and Arm Strength

The Medicine Ball Chest Pass Can Be Used As A Warm-Up Exercise

  • Stand with feet slightly wider than hips.
  • Bend elbows to right angles and hold medicine ball at chest level.
  • Bend hips and knees. Align crown of head with tailbone.
  • Thrust the medicine ball toward floor in rapid succession.
  • Perform desired repetitions.
  • Stand up.
  • Repeat additional sets as needed.

Modifications: 1) Use a lighter medicine ball. 2) Perform fewer repetitions or sets. 3) Move slower.

Technique: Avoid arching your back upward, caving in at the low back, bringing head and shoulders forward, or dropping the chin toward chest.

Virtual Fitness: How To Do An Exercise Ball Warm-Up

May 14, 2022
Improve Cardio While Working Upper and Lower Body
Warm-Up Exercises Performed In The Video
  • Cross-Over Step Back
  • Arm Circles
  • Push-Ups
  • Knee Tucks
  • Squat Circle-Around
  • Jumping Jack
INSTRUCTIONS: Change the playback speed to the slowest. Focus on one exercise at a time, and do it correctly rather than attempting to do them all at once. The size of the ball determines how difficult the exercise will be. Use a smaller ball, if you’re struggling. Omit exercises that are too difficult.

Exercise Balls are sold by Amazon, Perform Better, and Power Systems

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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 Lateral Switch Feet

April 26, 2022
Lateral Switch Feet Is A Warm-Up Exercise The Works The Heart, Legs, Thighs

Equipment Shown In This Video Demo is The Reebok Step

INSTRUCTIONS: Any step equipment will siffice as long as it’s sturdy and doesn’t move around while you’re on it. Choose a step that’s compatible with your fitness level. Be sure that the step isn’t too high. If it is, you’re going to exhaust yourself very quickly.
MODIFICATIONS: 1) Remove the risers under the step. 2) If using a step is too difficult, do the routine on the floor. 3) Slow your pace.
CAUTIONS: Skip exercises that are beyond your physical capability.
WHERE TO BUY THE REEBOK STEP

The Reebok Step Is Sold on Amazon

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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

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Virtual Fitness: How To Do A Squat-to-Plank Push-Up Jump

April 19, 2022

Squat-To-Plank Push-Up Jump Is A Good Way To Warm Up

Strengthens arms, core, abs, heart
INSTRUCTIONS: 1. Squat down. 2. Jump back into a plank. 3. Perform one standard push-up. 4. Bend knees toward chest and jump forward into a squat. 5. Jump upward with arms in the air. 6. Return to squat and repeat exercise.
MODIFICATIONS: Perform the exercise in this sequence: 1. Squat 2. Jump back to Plank 3. Jump forward to Squat. 4. Repeat exercise. The modification eliminates the push-up and the jump up.
CORRECT FORM: Avoid sagging in the Plank position. Maintain level, strong shoulders without lifting them up toward your ears. Keep neck and back straight and avoid looking up. If you can’t do the exercise in correct form, switch to the modification.

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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 Crossovers

March 2, 2022
INSTRUCTIONS: Begin on either left or right foot. Warm-up by taking a few small lateral crossovers in the opposite direction. Slowly increase the tempo and make the crossovers wider, for a total of 10 repetitions. Then change the exercise by laterally crossing over the entire BOSU for a total of 5 repetitions. Switch sides and repeat the entire routine. Avoid leaning forward and maintain an upright position. As you reach the end of the exercise, cool down by slowing your pace.
EXERCISE GOAL: The Lateral Crossovers provide a warm-up for strength training, or stretching, or as part of a cardio circuit training routine
BENEFITS: The Lateral Crossovers improve core strength, heart health, stamina, coordination, and agility.
MODIFICATIONS: 1) Do fewer repetitions. 2) Make the crossovers less wide. 3) Slow your pace.

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