Category: Videos

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 Fitball Push-Up

October 7, 2021

Fitball Push Up

Instructions: Place the fitball on your mat. Kneel with the fitball in front of you. Begin to roll the ball toward you very slowly, so that your chest is on the ball. As you slowly inch the ball farther back, more of your weight is now on the ball. Begin reaching slowly for your exercise mat, and place both hands on the mat for support. Continue to move the ball until it’s under your legs. This maneuver is very tricky. If it’s done too quickly, you’ll fall off the ball.
Caution: This is not a beginner exercise. Do not attempt it if you have difficulty maintaining your balance on the fitball. The emphasis is to move slowly. If your core is weak, you’ll wobble on the ball, which will cause you to lose your balance and fall. Work in an area clear of furniture.
Equipment: Non-skid exercise mat, an appropriate sized fitball, and sneakers. Click the link to read my post on fitball sizes. LINK
Modifications: 1) To reduce the intensity of this exercise, place the fitball under your thighs. 2) Fill the ball with less air to make balancing easier.
Benefits: Strengthens biceps, triceps, chest and core muscles.
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 Side Plank Hip Dip

October 5, 2021

Side Plank Hip Dip

Benefits: Core stabilization. That means you’re able to maintain a stable side plank position throughout the exercise, without flopping around on the mat, losing your balance.
Instructions: Start on your right side. Align right elbow under right shoulder. Stack feet together. Lift into a side plank. Using small movements, pulse hip up and down. Sets and Repetitions: 3 sets of 10. This isn’t a beginner exercise.
Modifications: Do fewer sets and repetitions if you can’t tolerate 3 sets of 10. For extra support, drop the bottom knee to the mat and lean on your leg with your knee directly under your hip, instead of stacking your feet together. Wrap your top arm around your waist, with arm resting on your back, instead of raising it upward.
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 Medicine Ball Obliques

October 5, 2021

Medicine Ball Obliques

Strengthens oblique abdominal muscles. Improves core stabilization.
Instructions: Move side-to-side while holding the medicine ball. If the medicine ball is too heavy you won’t be able to do this exercise properly without lifting your shoulders, creating excess tension in that area.
Modifications: Perform the exercise without the medicine ball. Cross your arms on your chest and practise moving side-to-side. As you gain strength, add a light weight medicine 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