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

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

Home Fitness Equipment: The BOSU Trainer

Achieve Total Body Home Workout with the BOSU Trainer

  • Category: Core Training
  • Total Body Workout
  • Several Models Available
  • Weight Varies 12 to 19 lbs.
  • Price Varies With Model
  • DVD & Pump with Some Models
  • Easy To Clean
  • Stretch and Strengthen
  • Perfect For Home Gym
  • Supports Up To 300 lbs.

WHERE TO PURCHASE THE BOSU TRAINER

BOSU Sport Balance Trainer from Perform Better, BOSU Home Balance Trainer from Power Systems, and BOSU Pro Balance Trainer from Amazon

Video Demos of The BOSU Trainer Here and Here


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Virtual Fitness: How To Do A Machine Leg Curl

The Leg Curl Strengthens the Hamstrings and Calves
Video Demonstration on the Leg Curl Machine
INSTRUCTIONS
  • Lie face down on the leg curl machine with feet hip width.
  • Slowly pull toes toward knees.
  • Bring heels toward the glutes as far as possible without arching the lower back or lifting hips off of the pad.
  • Slowly release the weight to the start position.
  • Repeat for the desired number of repetitions.
CAUTIONS: arching the low back, pointing or turning toes outward, dropping the head toward the pad, moving too fast.

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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 A Kettlebell Deadlift

Learn Correct Form and Technique for The Kettlebell Deadlift
Strengthen Hamstrings, Quadriceps, Groin and Glutes
INSTRUCTIONS: Your stance is slightly wider than hip-width. Toes point forward. From a standing position, grip the kettlebell in both hands with palms down (pronated grip). Slowly bend your hips and knees as you lower the weight to the floor. Maintain a straight line from the crown of your head to your low back.
EXERCISE DON’TS: Avoid rounding forward, bending your neck and looking up at the ceiling, or down at the floor. Keep shoulders neutral.
MODIFICATONS: Kettlebells start at 5 lbs. If this is more weight than you can handle, switch to a lighter weight dumbbell or sandbag. The lower you descend, the harder it is to get up. Go down halfway or less to modify the exercise.

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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 A Goblet Squat

THE GOBLET SQUAT STRENGTHENS QUADRICEPS, GROIN, GLUTES
INSTRUCTIONS: This exercise is a deep squat in which you’ll bend your knees, and move downward as far as possible. Exercise Dont’s: rounding your back, looking up, or arching your neck.
The Goblet Squat is suitable for home, outdoor or gym workouts.
MODIFICATION: Practise without weight, or hold a very light dumbbell around 2-3 pounds, instead of a kettlebell. Kettlebells start at 5 lbs. If the exercise is too difficult, squat halfway down or less. Before attempting The Goblet Squat, gain experience with the Basic Squat Technique.

BASIC SQUAT TECHNIQUE

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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