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

Virtual Fitness: How To Do Lateral Switch Feet

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

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

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

Virtual Fitness: How To Do BOSU Single Leg Jumps

The BOSU Single Leg Jump is a heart pumping exercise that strengthens the core, improves agility and balance, while working the shoulders, thighs and legs. The Single Leg BOSU Jump is more difficult than BOSU Lateral Jumps, as it requires greater agility and balance.
INSTRUCTIONS: Step up to the BOSU on left foot and take 3 lateral jumps from BOSU to floor to BOSU. Repeat for 3 rounds. Then jump from BOSU to BOSU for 3 to 4 rounds. Switch to your right foot and repeat the routine. Keep knees slightly bent during the exercise. Hold arms outward to assist with balance.
Avoid leaning forward, and maintain a steady pace as you jump. The point is to control the exercise. Faster isn’t always better. Start the exercise with a slow warm-up, and finish with a cool-down by slowing your pace to a gradual stop.
WHY YOU SHOULD DO THIS EXERCISE: Single Leg Jumps are suitable as a warm-up prior to strength training, or as part of a cardio circuit training routine. You can also use it to recharge your energy, while taking a break from your laptop.
MODIFICATIONS: 1) No BOSU? No problem. Do the Single Leg Jumps on the floor, while using the same movement pattern. You can also substitute the BOSU with a Foam Cushion. Similar to the BOSU, the cushion isn’t stable, but not as difficult as the BOSU. 2) Allow opposite foot to touch the floor to assist with balance.

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