Body weight reverse lunges WILL build up ALL the muscles in your legs from hip flexors to quads to hamstring muscles it will build muscles in every area of your thighs this is one of the best kept secrets to developing your legs. These work!
Have you always wanted to learn about deadlifts, but didn’t know where to begin? You’re not alone! The deadlift is a full-body exercise used for developing strength to support all your major muscle groups, providing one of the most effective workouts possible. We will show you the fundamentals of the deadlift by demonstrating a classic hip hinge exercise with Bowflex SelectTech dumbbells.
A fly is an exercise the trains the chest muscles, so a reverse fly is designed to train the upper back muscles, and it is typically more important to train the upper back than the chest. Use light dumbbells to perform the reverse fly exercise with help from a strength and conditioning specialist in this free video on bodybuilding exercises.
(Starting Position) Hold a dumbbell in each hand with your arms extended close to your body. Your palms should be facing your thighs and your elbows should be slightly bent. Keep your back straight. This is the starting position. (First movement) Now, exhale as you use your front delts to raise the dumbbells in front of your chest to shoulder level while rotating your wrists until your palms are facing down. Tightly contract your front delts at the top of the movement. (Second movement) Hold the contraction for a moment, and then inhale as you slowly lower the weights back to the starting position. (General Tips) Keep your torso stationary and your arms extended throughout this exercise. This exercise can also be performed by alternating arms for each repetition.
Increase arm strength with side dumbbell lateral raises. Learn how to work out with dumbbell exercises in this training video.
Increase muscle strength with dumbbell shrugs. Learn about dumbbell exercises in this workout video.
How to do a squat with weights for a sexy butt. So, pretty much same thing as the previous video about how to do a squat, except now we're just adding a little bit more resistance, a little bit more to the squat. So you can do this with the weights in your hands by your sides, same form as the squat, your feet are a little bit wider than shoulder width apart, you come all the way down and your squat sink low, sink those hips all the way back, and then dig through those heels to press it up. You can start off with the weights like that, or you can bring them onto your shoulders here as well, whichever is more comfortable for you, sink those hips all the way back and push it up. You can do this with whatever weights are comfortable for you. Usually, you want to start off just with the regular squat. Once you advance and you feel like, you know, you've been doing, you've been squatting and stuff like that, and you can always add weights, so you can start off lighter, then go heavier. So again, you can keep the weights by your side and just squat straight down and up, or you can place some on your shoulders here, again pressing, squatting down and up. And that's how you do squats with weights for a sexy butt.
Renegade Rows are great for strengthening your core, building up shoulder stability and working your back. I've mainly seen them done with kettlebells but in this video we do them with dumbbells too.
Power jumping jacks are more demanding variations of jumping jacks, often used for muscular endurance and speed training. Learn how to do power jumping jack exercises in this strength training video.
Plyometric lunges target muscles of the leg for speed and endurance, increasing fast twitch muscle response. Learn how to do plyometric lunge exercises in this training video.
A great toning exercise is called goblet squat.
And, basically, what you're going to do is you're going to grab either a dumbbell or you're going to grab a kettle bell and you're going to hold it right in front of you.
Now your feet are going to be a little bit wider than shoulder width. And as you come down you're going to keep the dumbbell right in front of you the whole time. You're going to get down low. As you come down, make sure that your shoulders are back, core is tight, your back is flat. We don't want to lean forward. We don't want to round our shoulders.
We want good form. So, down and come up. Down, come up. Basically, like a regular squat. Your feet are just a little bit wider. Weight stays right in front of you. This is great for your quads, hamstrings, and your glutes. Your core is always tight so no matter what, you're always working your core at the same time. So, down and up. We're going to do about 15 to 20 reps, two to three sets.
And definitely by the end of these you should feel a burn. Great for the quads, hamstrings, and your glutes. Make sure that you have proper form. We don't want to feel any pain in our lower back. That means keeping your shoulders back, your core tight, and your back flat.
There you go. That's a great toning exercise called the goblet squat. So, basically, when it comes to choosing a weight to use with your goblet squat, you want to use a weight that's not too heavy, but not too easy. You really want to feel a burn by the end of the set.
So, here I have an eight, and that's basically enough for me. I do probably like an eight or a ten. You want to build a little bit of size you can go a little bit heavier. But, if you want to just tone and slim, use a weight that's moderate so that you can do higher reps and get the long muscles in bulking up.
I'm going to show you the bridge with squeeze. So, you're going to start off laying down on your mat. You're going to bring both feet together and both legs together. So it's really important in this exercise. We're going to focus on targeting your inner thighs here. So, it's really important to keep both legs together the entire time. Think about having crazy glue in between your legs, they're stuck together. So, we're going to get into a bridge. What that is is you're just going to bring your hips up. And squeezing your butt together and then taking it right back down. So, you're going to take your hips up and down. Every time you push yourself up into that bridge position, I want you to not only squeeze your gluts, your butt area, but also your inner thighs together here. So, you're just taking your hips all the way down and up. Just like that. So, this exercise is really great for targeting that inner thigh. You're going to feel that burn in the inner thigh right away. And it's also good for your gluts and the back of your legs here. So, when you're doing this exercise you want to make sure you keep your abs nice and tight. So, you don't let your hips sag down as you push the, as you push your legs up. This way you keep the lower back protected and the core nice and stable. So, again you're just going to take up and down. Up and down. Just like this. And you can do about ten to 12 reps to target your inner thighs and glues. And that's how you do the bridge with squeeze.
I'm going to talk you through how to properly do a squat. There's a million different ways of doing a squat. I'm just going to show you the basic body weight squat, meaning you don't have any weight that you're working with except yourself. As you get stronger, you might want to progress - holding a medicine ball, holding a weight, or even holding your kid, anything that's going to add weight to your legs. This is predominantly a lower based exercise so you're going to focus on your quadriceps muscle groups, your gluts, your hamstrings, and your whole posterior chain. Basically, all of the muscles of the lower body are going to be working in this exercise. You want to start with your feet probably about shoulder width apart. If you're more comfortable a little wider or even externally rotating your fit a bit, just find place that's comfortable for your hips and make sure that your knees always track. A good rule of thumb is to think about your knees going right in between your big toe and your second toe. When you're doing a squat just watch out that your knees are not adducting and collapsing in or abducting and going out. You want to try to maintain the knee in a neutral position The wider you are too, the easier it's going be to balance. If you have stability issues, start wide. If you want to challenge the stability, then you bring your legs a little closer together and challenge your core muscles by challenging your balance. So, standard squat, shoulder width. Something comfortable. You're going to imagine like you're sitting back into a chair, lengthening your spine, reaching your hips back, bending your knees, and then exhale to come up. You're always going to inhale as you lower your body and you're always going to exhale as you lift any weight. In this case, the weight is your body. Exhale, pull the abs in, and come up to vertical tall spine. My tips for the squat, again, aside from the knees is what's going on with your spine. I'm going to show you from the side. If you're facing side you could look at yourself in a mirror and watch your positioning if that helps you when you're first learning. Same thing, sitting back like you're sitting back into a chair and watching that your spine is neutral. That means I'm not doing hyper extension, and I'm not doing excessive flection. I'm just trying to be right in between. You have natural curves to your spine, so you want to maintain those, so nothing excessive forwards or backwards of that. Then just do as many reps as you can do, maintaining good form, breathing in on the way down, exhale on the way up, targeting all the major muscle groups of the lower body.
back with another great plyometric move, and this is going to be your jump squat with a shoulder press. Okay, it's really important that you load properly. Form is key. If you're efficient, your exercise is going to be more effective. I'm going to turn to the side again. Your squat, usually, you're going to have your abs in tight, hips pushed back, and then sinking down so that your knees are not over your toes. Okay? Loading your hamstrings, your glutes. Back. Everything is really tight together. And coming forward. Right. Now, this is almost like the rocket, except you're going to add weights. The movement is going to come from below. Okay? And pushing up. Without the weights, press up, press up. Really important. And land soft. Land on my toes, rocking back to my heel, so I can press off of my heel to get more power up. Okay? Adding the weights. What you're going to do, okay, now you're incorporating your shoulders. Yes, this is a total body workout. From here, go down, come up, press up. You're not going to extend your arms all the way. Shoot up. Power off your heel and your toe. The only thing to remember is, when I land, I'm dropping slow and pressing up. Okay, and straight from the side. Okay. And that is how you do a jump squat with a shoulder press.
from Strength Training for Yogis Think yoga is the only way to get better at yoga? Think again! Here, I give you a glimpse of my comprehensive strength program that made all the difference between being able to hold arm balances and poses without burn-out/face-planting!
Dumbbell Bentover Row to Tricep Kickback Primary Muscles Worked: Trapezius, Latissimus dorsi, Rear Deltoid, Triceps Bentover Row to Tricep Kickback: a. Begin with the feet hip distance apart, knees slightly bent, hips tilted forward, with the back and shoulders straight and core tight. Arms should be grasping dumbbells and be resting in front of the body with the palms facing each other. b. Maintaining this position, row the arms in to the sides of the body bending the elbows. The arms should graze the sides of the body during this motion. While performing the row, squeeze the shoulder blades together c. Once the arms row back, extend at the elbows and engage the triceps for a tricep extension. After the extension, bend the elbows back in to a row and repeat the entire sequence until desired repetitions are performed.
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