Learn how to work your outer thighs in this free how-to video on exercise ball fitness and workouts. Burn fat and build muscle at home!
Expert: Jamie Smithers
Bio: Jamie Smithers has been a fitness model for over two years, working for Nike, VPX’s Redline, and being featured in Oxygen Magazine.
Filmmaker: Bob Hunt
Duration : 0:1:12
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Youre about to discover an amazing medicine ball abdominal exercise circuit published in Men’s Health Medicine magazine from the December 2008 issue.
If you’ve seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you’re not an advanced college athlete, then you probably don’t need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems.
So, I’m going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back.
This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you’re advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball.
You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions.
The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions.
Once you’ve completed all of the Woodchoppers, then move on to the Golf Squat Chop. Start with the ball beside your head and then bring the ball down to the opposite foot and then right back up. As you are returning the ball to the starting position, be sure to twist your hips slightly and raise that opposite foot. Complete 10 repetitions for each side.
After the Golf Squat Chop, you’ll move onto the Squat Press. With the ball in front of you, squat down, and on the way up, press the ball above your head. As you squat down, bring the ball down with you and then back up again. Again, perform this exercise for 20 repetitions.
Next up in the medicine ball circuit is the Plank Rollout. To do this abdominal exercise, place your elbows on the medicine ball, and then roll the ball out and in while in the plank position. Complete 20 repetitions for this exercise.
Once you’ve finished all the repetitions for the plank rollout, quickly move on to Mountain Climbers. Place your hands on the ball while down in the push-up position, and bring your knee up to your chest, performing 10 repetitions per side.
The next exercise is the McGill Crunch, named after Dr. Stuart McGill. In this abdominal exercise, one leg is bent which helps to take the stress off of the lower back. So, lie flat on your back, with one knee bent and place the ball above your head. Next, you will curl up, just lifting your shoulders up off the ground, and then back down. Perform 10 repetitions for each knee.
After the McGill crunches, you’ll move onto a diagonal Lunge Chop. For your starting position, stand with your feet hip width apart, and the ball raised above your head. Now, you will step into a forward lunge and swing the ball diagonally across your body, and then back up. Be sure to alternate sides, completing 10 repetitions per side.
Next, you’ll perform the Medicine Ball Rollout. So on your knees, place your hands on the ball in front of you. Roll the ball out, making sure to keep your back nice and straight and then back in. In this ab exercise you do not need to go out very far, but just enough to feel a stretch in your abdominals.
Finally, you’ll finish off with the medicine ball Jackknife exercise. Again, you will be using a shorter range of motion. To get in position for this exercise, place your body in the push-up position, place your feet on the ball, and then bring your knees in as much as possible. Perform 20 repetitions and that’s it!
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And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
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For the most effective exercises to burn belly fat and get ripped abs, visit:
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Duration : 0:4:30
Part 1 of this intensive home fitness routine. For all the videos in this workout visit http://www.BodyRock.Tv
Duration : 0:1:32
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This video is the bodyweight series to build a better butt and all of the exercises will be done standing up.
The first exercise is the wide stance squat. By positioning yourself in a wide stance you are more easily able to push your hips back, helping to work the back of your legs more when you squat. So in this butt exercise, push your hips back while squatting down and squeezing your glutes, and then come back up.
In the next bodyweight exercise targeting your butt that you will perform is the Waiter’s Bow. With this exercise you want to take one hand and pinch the skin of your lower back, while taking the other hand and placing it across your chest.
In this position, you will bow forward as if you were a waiter at a table and squeeze your glutes to come back up. Only bend as far over as you can while still squeezing an inch of skin from your lower back at the bottom position with your hips pushed back. If you’re inflexible, then you’ll more than likely feel a stretch in your hamstrings as well.
After the first two butt exercises you’ll move on to a split squat, or also known as the stationary lunge. To perform this exercise, place one foot forward, and one foot backward. Drop your hips straight down and squeeze the glute and the quadriceps of that front leg to come back up. You back leg will be used solely for balance.
The next bodyweight exercise is a little more dynamic and it’s known as the reverse lunge. Step back, drop your hip straight down, squeeze your glute, and then pull yourself back up.
After the reverse lunge you will then perform the step-up. In this exercise it is important to stand far away from the bench. Too often people stand too close to the bench, shifting the focus from the butt to the quadriceps when stepping up.
To really feel this exercise in your butt be sure to stand far enough away from the bench and drive through your heel while coming up. On the way down, slowly return using the back of your upper leg to lower your body.
The final exercise in the bodyweight series for building a better butt is the Bulgarian split squat. Essentially, this exercise is the same as a split squat; however, your back leg will now be elevated. Again, you will want to drop your hips straight down, using your glutes to come back up.
So that is the beginner bodyweight series to building a better butt and I’ve outlined them from easiest to hardest. If you want to add another level of difficulty, then you can also perform the workout using dumbbells or you can do the exercises in a circuit.
If you are going to do the circuit, then do all the exercises with no rest in between, take a one minute rest before repeating the circuit 2 more times. As well, you will want to perform each exercise for 8-12 repetitions.
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
For the most effective exercises to burn belly fat and get ripped abs, visit:
http://www.turbulencetrainingforabs.com
To see real people just like you lose weight fast, visit:
http://www.transformationcontest.com
Duration : 0:3:15
This jump rope workout will help you lose fat while burning a ton of calories. Jumping rope is a fun exercise which helps to build your overall agility and endurance levels!
Duration : 0:1:54
For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s free fitness site: http://www.BodyRock.Tv
Duration : 0:1:2
For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s free fitness site: http://www.BodyRock.Tv
Duration : 0:1:52
For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s free fitness site: http://www.BodyRock.Tv
Duration : 0:2:53
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Duration : 0:3:37
For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s free fitness site: http://www.BodyRock.Tv
Duration : 0:5:14
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