Category: Videos

Virtual Fitness: The Correct Way To Do A Push-Up

March 8, 2022
The Push-Up is a bodyweight strength training exercise that works the chest, front shoulders (anterior deltoids), and posterior upper arms (triceps). The exercise is suitable for a strong beginner.
INSTRUCTIONS

Step 1: Assume a push up position with the body in a straight line from head to heel, feet hip to shoulder width and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.

Step 2: Lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth.

Step 3: Reverse the pattern and return to starting position.

Step 4: Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.

MODIFICATION: Do the Modified Push-Up >link<, or the Incline Wall Push-Up >link> if the full Push-Up is too difficult.

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 Modified Push-Up

March 7, 2022
The Modified Push-Up is a bodyweight strength training exercise that works the chest, shoulders, and posterior upper arms (triceps). The exercise is suitable for beginners.
INSTRUCTIONS

Step 1: Assume a push up position on the knees with the body in a straight line from head to knee, feet/knees hip to shoulder width and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.

Step 2: Lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth.

Step 4: Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.

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 Straddle Jumps

March 5, 2022
The Four Part BOSU Straddle Jump Is A Heart Pumping Warm-Up That Improves Balance, Core, Shoulder, Thigh Strength, and Agility.
The BOSU Straddle Jump Increases Intensity As You Move Through Each Part
INSTRUCTIONS: 1) Start with both feet on the BOSU. Then, step on and off the BOSU while alternating left and right foot for 3 sets. After the last set, jump onto the BOSU with both feet. Hold the ball throughout the move at chest level. Avoid leaning forward during each phase of the exercise.
2) Step off the BOSU with one foot on the floor, and then follow with the other foot, straddling the BOSU. Then, with both feet, jump onto the BOSU. Repeat this move for 3 repetitions. Hold the ball throughout the move at chest level.
3) With both feet on the BOSU, jump onto the floor into a wide squat straddling the BOSU with your feet. Jump back onto the BOSU. Repeat this move for 3 repetitions. Hold the ball at chest level.
4) Jump off the BOSU into a wide squat with feet straddling the BOSU. As you squat down, touch the ball to the BOSU. Jump back on to the BOSU with both feet, and raise your arms up with the ball over your head. Repeat this move for 3 repetitions.
VARIATION: Hold a heavier ball for more challenge. MODIFICATION: Clasp hands together, instead of holding a 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