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Exercises

Exercise library – standing dumbbell curl

written by shedboy71

The standing dumbbell curl is a popular exercise that targets the biceps, helping to sculpt and strengthen them. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.

Keep your elbows close to your sides and slowly curl the weights up towards your shoulders, exhaling as you lift. Pause at the top of the movement, then slowly lower the weights back down, inhaling as you go.

Repeat for several reps, ensuring that you maintain proper form throughout the exercise.

By incorporating the standing dumbbell curl into your workout routine, you can improve your biceps strength and definition.

Video

3rd May 2023 0 comment

Exercises

Exercise library – swissball dumbbell chest press

written by shedboy71

The Swiss ball dumbbell chest press is a challenging exercise that targets the chest muscles, as well as the core and stabilizing muscles.

To perform this exercise, lie on a Swiss ball with your head, neck, and shoulders supported and your feet hip-width apart on the floor. Hold a dumbbell in each hand, with your arms extended above your chest.

Slowly lower the dumbbells towards your chest, keeping your elbows in line with your shoulders. Pause at the bottom of the movement, then push the dumbbells back up to the starting position.

This exercise can be modified by using lighter weights, or by performing the press with one arm at a time.

Video

3rd May 2023 0 comment

Exercises

Exercise library – swiss ball rollout

written by shedboy71

The Swiss ball rollout exercise is a popular and effective core strengthening exercise that can help improve your balance, coordination and core stability. It can also help strengthen the abdominal muscles and other core muscles, improving overall core strength and stability.

The Swiss ball rollout is an excellent exercise for both beginners and advanced athletes alike. It can be used to target your core muscles, including your lower back, obliques and abdominal muscles. This exercise is also great for improving your balance and stability, as well as providing a cardiovascular workout.

To perform the Swiss ball rollout, start by sitting on the ball with your legs straight and your arms outstretched. Keeping your back straight, slowly roll forward until your arms reach the ground. You should feel a stretch in your core muscles, especially your abs. Then, roll back to the starting position.

You can adjust the difficulty of the exercise by increasing or decreasing the amount of resistance you use. For example, you can add a weight plate, resistance band or an exercise mat to increase the difficulty. You can also vary the movement by doing different variations such as a straight leg or side-to-side roll outs.

The Swiss ball rollout is a great exercise for strengthening your core muscles, as well as improving your balance and coordination. It is also a great way to get a cardiovascular workout in, as well as increasing your overall core stability. So, if you are looking for a great exercise to add to your core workout routine, the Swiss ball rollout is a great choice.

Video

17th March 2023 0 comment

Exercises

Exercise library – swissball reverse fly video

written by shedboy71

The Swissball reverse fly, also known as the Sundial pose, is a great exercise to incorporate into your workout routine. It strengthens and tones the back muscles and helps to improve posture. The reverse fly helps to maintain shoulder stability and relieves shoulder pain.

This exercise requires a stability or Swiss ball, but can also be done on an exercise bench. To begin, place the ball between your legs, or place your feet against the ball. Start by hinging forward at the hips, and keeping your back flat, and begin to raise your arms to either side. Make sure your arms remain straight, and you can go as wide as you’re comfortable with. Squeeze your shoulder blades together and hold in that position for a few seconds before slowly lowering your arms back down.

The Swissball reverse fly is a great exercise to add to any workout routine. It helps to strengthen the back muscles, improve posture, and reduce shoulder pain. It’s also a great way to add variety to your workout routine and make it more effective.

To make sure you’re performing the Swissball reverse fly correctly, make sure that your back is straight, your arms are straight and you’re squeezing your shoulder blades together. It’s also important to keep your head in a neutral position and not to arch your back. Make sure to start the exercise slowly and as you become stronger, you can increase the range of motion.

The Swissball reverse fly is a great exercise to incorporate into any workout routine. It helps to strengthen the back muscles, improve posture, and reduce shoulder pain. Start slowly and as you become stronger, increase the range of motion to get the most out of the exercise.

Video

17th March 2023 0 comment

Exercises

Exercise library – Swissball Jacknife Exercise video

written by shedboy71

Welcome to our video demonstration of the Swissball Jacknife Exercise. This exercise is a great way to work your core muscles and improve your balance and coordination. This exercise can be done with a Swissball, also known as an exercise ball, and is a great way to add some variety to your workout routine.

To begin the exercise, position your body so that your feet are flat on the floor and your hands are placed on the Swissball. From this starting position, raise your hips off the floor and extend your legs straight up into the air. Slowly lower your feet back to the ground and use your core muscles to press your hips back up into the starting position. Make sure to keep your core tight and your legs extended throughout the exercise.

For a variation of the Swissball Jacknife Exercise, try it with your feet on the Swissball and your hands on the floor. This variation will add more challenge to the exercise and will make it a great way to develop your core strength.

For safety, be sure to keep your core tight and use slow, controlled movements throughout the exercise. If you experience any discomfort or pain, stop and consult with a medical professional.

So there you have it, the Swissball Jacknife Exercise. Try adding this exercise to your workout routine for an effective way to improve your core strength and balance. Thanks for watching and happy training!

Video

9th March 2023 0 comment

Exercises

Exercise library – weighted one sided crunch video

written by shedboy71

This video will show you a weighted one sided crunch exercise to help strengthen your core muscles and improve your overall fitness. This exercise is great for those who are looking to increase their core strength and stability, as well as those who are looking to challenge their balance and coordination. By using a weighted plate, you can add resistance to the exercise to further improve your strength and performance.

Start by lying on your back with your knees bent and feet flat on the floor. Hold a weighted plate on one side of your body and extend the other arm out to the side. Slowly crunch up, bringing the weighted plate off the floor and towards your opposite shoulder, then lower the plate back down to the starting position. Make sure you keep your core muscles engaged throughout the entire exercise and keep your lower back pressed into the floor. Remember to keep your neck in a neutral position and breathe steadily.

Repeat this exercise for 10-15 repetitions on each side for 3-4 sets. This weighted one sided crunch exercise is a great way to add variety to your core workout, and can help you achieve your fitness goals.

Video

8th March 2023 0 comment

Exercises

Exercise library – dumbbell two arm row exercise video

written by shedboy71

The dumbbell two arm row exercise is an effective way to strengthen your back and develop upper body strength. It works multiple major muscle groups in the upper body, including the trapezius, rhomboids, latissimus dorsi, and the biceps.

To perform the dumbbell two arm row exercise, start by grabbing a pair of dumbbells and standing with your feet hip-width apart. Bend your knees slightly and hinge at the hips while keeping your back flat. Keeping the dumbbells close to your body, row them up towards your chest. Squeeze your shoulder blades together at the top of the movement. Lower the dumbbells back to the starting position in a controlled manner and repeat.

The dumbbell two arm row is great for developing upper body strength and improving posture. It can also help to increase core stability and improve overall flexibility. Be sure to keep your back and arms straight throughout each repetition and maintain proper form to ensure you get the most out of the exercise.

If you’re looking for a challenging and effective back strengthening exercise, the dumbbell two arm row is a great option. Give it a try and see the results for yourself

Video

5th March 2023 0 comment

Exercises

Exercise library – hanging leg raise video

written by shedboy71

Hanging leg raises are a great exercise for working your core and building abdominal strength. This simple yet effective move is a staple of any abdominal routine and can be done anywhere with a pull-up bar.

To begin, grab the bar with an overhand grip, slightly wider than shoulder width, and allow your legs to hang freely below you. Make sure that your shoulder blades are pressed together, your core is tight, and your body is in a straight line.

From here, slowly raise your legs up towards your chest, engaging your abdominals and glutes throughout the move. Keep your legs together and your toes pointed towards the ceiling. Once your legs are at a 90-degree angle, hold for a few seconds, and then slowly lower them back down to starting position.

If you want to take this move to the next level, you can add a twist or a pulse to further engage your core and increase the challenge.

Hanging leg raises are a great way to strengthen your core and build abdominal muscles. Give them a try and see how your core strength improves!

Video

4th March 2023 0 comment

Exercises

Exercise library – barbell curl video

written by shedboy71

The barbell curl is an essential exercise for building strength, size, and definition in your biceps. It is an incredibly simple yet effective exercise that helps you to build muscle and improve your overall body composition. This exercise requires only a barbell and weights, making it an ideal exercise for both home and gym workouts.

To perform a barbell curl, hold a barbell in your hands with an overhand grip. Position your hands shoulder-width apart, and keep your elbows close to your body. While keeping your core tight and your back straight, curl the barbell up until your biceps are fully contracted. Slowly lower the barbell back to the starting position. This completes one repetition.

When performing a barbell curl, it is important to use proper form and technique. Make sure to keep your back and elbows stationary throughout the movement, and focus on using your biceps to curl the weight. Use a weight that is challenging but not too heavy, and focus on performing the exercise with a slow and controlled range of motion.

Performing barbell curls regularly is an excellent way to build strength and size in your biceps. It is also a great exercise for improving your overall body composition and fitness level. For best results, add barbell curls to your workout routine and perform 3-4 sets of 8-12 repetitions.

Video

4th March 2023 0 comment

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