Hot Fitness How-Tos
How To: Practice chi running and enhance your exercise
Chi running focuses on core muscles, integrating body and mind, and long-term performance to enhance the joy of running. In this tutorial, you will learn how to harness your Chi and improve your running technique and overall fitness.
How To: Develop core strength with quick build back arches
Learn how to develop core strength by doing quick build back arches. Presented by Real Jock Gay Fitness Health & Life.
How To: Execute a Fat Burn Circuit Using a Powertec Workbench Multisystem
A certified strength and conditioning specialist, demonstrates the fat burn circuit with the Powertec Workbench Multisystem. He talks about maintaining muscle, gaining muscle, and losing fat with the right set of workouts. In this workout, you will need to use a circuit which involves moving from one exercise to another and doing everything in the same order several times in a row.
How To: Do the "hangman for shoulders" on the yoga trapeze
In this video tutorial, viewers learn how to do the "hangman for shoulders" exercise using the yoga trapeze. Begin by lying on your stomach with a mat underneath your stomach. With both hands, hold onto the handles of the trapeze and drop your head down. Slightly use some strength to hold on, but try to use little as possible. Slightly bend the arms and keep the body soft as possible while in the hanging position. If you feel comfortable, wiggle your body for a deeper stretch. This video will...
How To: Use a Smith machine to practice inverted pull ups
Learn how to do Smith machine inverted pull ups. Presented by Real Jock Gay Fitness Health & Life. Benefits
How To: Do dumbbell fly to presses
Learn how to do dumbbell fly to presses. Presented by Real Jock Gay Fitness Health & Life. Benefits
How To: Exercise Effectively on the Powertec Workbench Multisystem
Do you own a Powertech Workbench? If you do, learn how to exercise effectively while using the Powertec Workbench Multisystem in this walkthrough of the system. This tutorial will demonstrate how to make sure that every rep counts rather than just counting each rep. With appropriate technique, you will get the best out of your training session.
How To: Do seated dips to tone and tighten your triceps
Seated dips are one of those exercises that looks easy but is a real pain to actually do. While you can do seated dips on the floor, doing them on a bench with your feet flexed adds an extra dimension of height that will increase muscle intensity and heart rate.
How To: Do 4 types of dumbbell punches
Get the shoulders of a boxer without ever entering the ring. This exercise builds your shoulders with a series of classic boxing moves, with weights in each hand to up the ante. Learn how to do dumbbell punches (the four types are: side-to-side, cross up, cross down, and hooks). Presented by Real Jock Gay Fitness Health & Life.
How To: Practice plyo box jumps (Death jumps)
Learn how to use plyometric workouts like these death jumps in order to build a better stretch reflex in your leg muscles for playing football or soccer.
How To: Do the row-to-press exercise
The row-to-press strenthens your abs, back and shoulders at the same time. This is a great way to get a your core and back in shape.
How To: Tone Your Waistline
In this how to video, I discuss three different exercises that have really helped me to tone my waistline. Although you cannot specifically target different fat deposits while dieting, it is still important to perform these exercises to give your core and waist that aesthetic look. These exercises have given me great results, but a solid diet and a good training program is also extremely important to sculpting your body. Enjoy!
How To: Perform open and closed chain sequences in Pilates
This clip demonstrates open and closed kinetic chain sequences in Pilates. With Pilates, as with any physical fitness system, a basic mastery of proper technique is essential for both maximizing the effectiveness of your workouts and avoiding accidental injury. Whether you're looking to slim down or merely tighten up your core, you're sure to be well served by this home fitness how-to from the folks at Balanced Body Pilates. To get started performing the "Stand to Sit" CoreAlign exercise your...
How To: Work with amputees as a rehab Pilates instructor
This clip demonstrates some rehabilitation exercises that you can use for clients who have suffered from an amputation. Whether you're toying with the idea of opening up your own rehabilitative Pilates studio or merely need some help tackling a certain pedagogical or administrative problem, you're certain to be well served by this free video tutorial from the folks at Balanced Body Pilates. For more (and more comprehensive) information, take a look.
How To: Tone arms with the Javorek complex exercise
The Javorek complex - what is it? It's an exercise for your shoulders. Men's Health gives you a perfect demonstration of how the "Javorek complex" is supposed to be done. This is an all-round shoulder exercise.
How To: Tone your back with a seated row to chin exercise
This improvisation on the classic row is a great way to improve your upper back muscles. Men's Health suggests holding the bar higher for optimal toning.
How To: Do bicep curls with Ronnie Coleman
Check out this bicep workout from Robbie Coleman the Mr Olympia. Everybody want to be a bodybuilder, but nobody want to lift heavy weights. This is a routine overview from Coleman. He talks about the reps and plates he does.
How To: Do real hanging alternate twisting knee tucks
Learn how to do real hanging alternate twisting knee tucks. Presented by Real Jock Gay Fitness Health & Life.
How To: Practice standing barbell curl drop sets on a wall
Learn how to do a standing barbell curl drop set while leaning against a wall. Presented by Real Jock Gay Fitness Health & Life.
How To: Do alternate lockout push ups on dumbbells
Learn how to do alternate lockout push ups on dumbbells or a medicine ball. Presented by Real Jock Gay Fitness Health & Life.
How To: Hold a single arm plank
Learn how to hold a single arm plank. Presented by Real Jock Gay Fitness Health & Life. Benefits
How To: Do stability ball dumbbell skull crushers
Learn how to do stability ball dumbbell skull crushers. Presented by Real Jock Gay Fitness Health & Life.
How To: Do a T-Bar roll
This video demonstrates how to do a T-Bar roll. This exercise works the upper back and lower latisimus dorsi. You can use either a T-Bar rowing machine or a barbell with a T-Bar attachment. Do a T-Bar roll.
How To: Do an abdominal curl-up exercise
This curl up is commonly used to test abdominal endurance. Many fitness certifying organizations use the curl up as a protocol for exercise testing. This exercise is similar to the abdominal crunch. However, the range of motion is greater than the crunch.
How To: Do 20 warm-up exercises to build heat
Whether you're preparing for a thirty minute bout of interval running or for an intense weight lifting session, warming up is vital to building heat in your body so your joints are lubricated and there is less of a chance of injury. Warming up before exercising also boosts your metabolism so you get your heart rate up early and burn more calories during your workout.
How To: Do sun salutations with a broken foot
Keeping up with a yoga or any other routine can be difficult after a serious injury. This how to video demonstrates how to do a sun salutation when you have a broken foot. Avoid applying any pressure with these strategically choreographed yoga poses.
How To: Do a fat burning cable workout
In this video tutorial, viewers learn how to burn fat with a cable workout. These exercises will require a cable machine. There are four exercises in this workout. These four exercises are: cable wood chop, reverse wood chop, one arm cable row and exercise ball cable crunches. When performing these exercises, do not use a heavy weight. These exercises mainly target the abdominal and core muscles. They also target biceps, obliques and back muscles. This video tutorial will benefit those viewer...
How To: Do a towel crunch abs exercise
The towel crunch is similar to the traditional abdominal crunch. The purpose of the towel is to stabilize the head and provide comfort. It also takes away the tendency to want to pull the chin forward into the chest, which compromises the cervical spine.
How To: Do the Grant Green exercise circuit
In this video tutorial, viewers learn how to the "Grant Green" exercise circuit. This exercise circuit contains exercises. The exercises are: 10 raps of donkey kicks, 20 reps of scorpions, 20 reps of iron cross, 8 reps of both lateral leg lifts with toe out and in, 5 reps of Rockies, 5 reps of donkey whips, 10 reps of lower body crawl, 10 reps of Australian crawl, 20 reps of pedestal lateral leg lift, 20 reps of groiners, 10 reps of hurdle seat exchange, 50 reps of Russian hamstrings, 20 reps...
How To: Spin on a stationary bike
Spinning, or indoor cycling, is a form of aerobic exercise that uses a stationary bike. It can be done individually or in a class. Learn how to spin in this exercise tutorial. When spinning you should keep feet tight in stirrups, use three sitting positions, keep knees safe, adjust the height and keep feet flat, thighs engaged. With this how to video you will be able to spin for a more effective workout.
How To: Do the Superman pilates exercise
The Superman is a variation on original pilates exercises that strengthens the muscles of the upper back and improves posture. Be sure to keep the shoulders down, especially when the arms reach forward, in order to keep tension out of the neck and shoulders. The Superman strengthens the core, flattens the abdominal muscles and improves body awareness. Watch this fitness how to video and you will be strengthening your body with pilates in no time.
How To: Do a supine leg raise
The supine leg raise is often used to target the lower abs. However, when the legs are elevated from a supine position, the hip flexors become the prime movers, not the abs. Leg raises can put stress on the lumbar spine. Thus, alternative exercises are recommended. It is also important to note that the midsection is not divided into lower and upper halves. The rectus abdominis is one muscle.
How To: Work out your shoulders with reverse fly on a pec deck
Learn how to do reverse flys on a pec deck. Presented by Real Jock Gay Fitness Health & Life. Benefits
How To: Do a kettlebell exercise to strengthen your Muay Thai clinch
If you practice Muay Thai then you're probably more than familiar with a move called the Muay Thai clinch. In boxing and in Muay Thai, clinching involves holding your opponent's body or arms in a tight position that prevents him from punching or kicking you. This is an excellent offensive strategy that many fighters use during a match.
How To: Do a single-arm standing tricep extension exercise
In this free video exercise lesson, you'll learn how to do a single-arm standing tricep extension exercise weight lifting routine. With weight lifting, as with any physical fitness system, a basic mastery of proper technique is essential for both maximizing the effectiveness of your workouts and avoiding accidental injury. For more information, and to get started using this weight lifting exercise yourself, watch this handy home-fitness how-to.
How To: Do a 3 minute colon cleanse exercise
In this tutorial, we learn how to do exercises that help cleanse the colon. You will first need to start in a position where you are squatting with your hands on the ground in front of your feet. While you are in this position, you will want to sing your favorite mantra while breathing in and out and completely relax the body. Use your lower abdominals to deep breathe while releasing the breathe through your mouth. When finished, relax and sit back down into a butterfly position and deep brea...
How To: Do decline dumbbell chest presses with self spotting
Jake Gyllenhaal recently told a reporter that he buffed up for his role as a streetrat turned prince in "Prince of Persia" by shampooing and conditioning his long hair, claiming the shampooing worked the biceps and the conditioning worked his triceps.
How To: Get a firm butt just using a pillow
The man describes how to get a nice round sexy looking butt. He says to use a bed, but if you don't have a bed, a long table that will support you will do fine. He shows his technique on a table. Next he lays on the table, reaching up and out he grabs the sides of the table. Rest your head on the pillow for support. With the legs hanging off the back of the table raise them up as high as you can squeezing your butt and then lower back to the ground. Once you got the technique down, raise your...
How To: Get tight abs by running up a hill
In this video, Scott Colby shows you a four minute workout that will get you in great shape. All you need is a hill and some tennis shoes as simple as that. He shows you different exercises you can do, all going uphill. A few examples of the different exercises are sprints, walking push-ups, and bear crawls. The object is to continuously do them uphill then walk downhill, kind of like a circuit training. If you follow this routine you should most certainly get awesome results!
How To: Tone and decrease the size of your butt
Going, going… gone! Say bye-bye to a big bum with these butt busters. You will need:
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