Virtual Fitness: How To Do A Kettlebell Renegade Row

The Kettlebell Renegade Row Is A Stabilization Exercise That Strengthens The Core, Back and Shoulders
INSTRUCTIONS: Place the kettlebells on your mat about shoulder width apart. Get onto hands and knees. Grab the weights firmly in each hand. Keeping shoulders neutral, slowly move upward into a down plank position with feet hip width. If you require more stability, place feet wider than hip width. Slowly lift the weight using your right arm. The top of the move aligns the right elbow with right shoulder. Slowly lower the weight and repeat with your left arm. Keep hips level and positioned toward the mat. Use an appropriate weight so that you can move slowly with good technique and stay in control of the exercise.
COMMON ERRORS: Shrugging shoulder toward ear. Sagging tailbone toward the mat. Swiveling hips. Rocking back and forth. Moving too fast and losing control of the weight. Using too much weight.

WHERE TO BUY KETTLEBELLS

Amazon , Perform Better, 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 Sliding Leg Curls

Sliding Leg Curls Is A Bodyweight Strength Training Exercise That Works Glutes, Hamstrings and Obliques

Single Leg Bridge Curl

INSTRUCTIONS: The Single Leg Curl starting position is knees higher than hips and hips higher than shoulders. Using a folded towel under your feet, slowly slide outward, only as far as you can maintain stable hips and shoulders. Slide both feet back to the starting position.
EXERCISE GOAL: Maintain stable hips and shoulders. Avoid sagging the tail bone toward the floor or rocking hips back and forth. Shoulders remain in neutral position and do not rise up toward the ears.

Shoulder Elevated Single Leg Bridge

INSTRUCTIONS: Maintain a straight line from shoulders to knees without sagging your tail to the floor. Lift tail up and raise knee upward. Lower down to the start position and repeat either on the same side for several repetitions, or alternate left and right legs.
ALTERNATIVE: If the exercise is too difficult, perform single leg raises on an exercise mat while lying on your back in a bridge position.

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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 TRX Glute Bridge

TRX Glute Bridge Is A Bodyweight Strengthening Suspension Exercise That Works Glutes, Core and Hamstrings
INSTRUCTIONS: Adjust the TRX straps so that your feet are about hip-width. Place heels inside loops. With arms at your sides and palms down, slowly lift up forming a bridge. Release slowly to the start position placing your back on the mat.
ALIGNMENT: In the up position, your knees are higher than your shoulders. Maintain neutral in your low back and neck by avoiding pushing too far up.

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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 BOSU Dyno Plank

Strengthen Your Heart, Legs, Arms And Core With The Dyno Plank
BOSU Dyno Plank Set Up: Use the BOSU Powerstax >link< under two BOSUs. Begin the routine on the highest stack, and work toward the lowest to finish.
INSTRUCTIONS: Start on the highest stack. Jog quickly in place as you count to 4. Perform 4 planks. Then switch to the next BOSU. Jog quickly in place as you count to 4. Perform 4 planks. Switch to the last BOSU. Jog quickly in place as you count to 4. Perform 4 Alternating Single Leg Planks. Repeat routine for 2 to 4 cycles, or to tolerance.
HOW TO USE THIS ROUTINE: 1) Use it as a warm-up for strength training, or stretching. 2) Use it as a 20-minute cardio circuit routine.

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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