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Learn how to do stability ball hammer dumbbell curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Hammer curls are tough to begin with, but doing them while balancing in a modified squat against a stability ball engages your whole body in a battle for stability ...more

Learn how to do medicine ball knee tucks. Presented by Real Jock Gay Fitness Health & Life. Benefits Knee tucks are more than an abs cruncher. The use of the stability ball trains your abs to have a greater degree of stability and control, while also improving your shoulder s ...more

Learn how to do hands and toes walk out and backs. Presented by Real Jock Gay Fitness Health & Life. Benefits The hands and toes walk out and back is essentially a slow and methodical change in position from a pike position to a plank position. Sounds easy? It's not. This exer ...more

Learn how to do medicine ball power press toss ups for height. Presented by Real Jock Gay Fitness Health & Life. Benefits There's a reason NBA players have such big shoulders. For this exercise, you'll use a medicine ball to throw high vertical tosses as you power out of a sq ...more

Learn how to do tuck jumps. Presented by Real Jock Gay Fitness Health & Life. Benefits Tuck jumps are the last word in simple power leg workouts. Jump into the air as high as you can, bringing your knees up in mid-air, and then land light—even if your muscles are shaking. St ...more

Learn how to do the speed Davies test. Presented by Real Jock Gay Fitness Health & Life. Benefits Test your shoulders—literally. From a plank position, you'll use each hand to tap the back of the other, alternating at top speed. Keep count as you go, and try to beat your own ...more

Learn how to do speed leg swings. Presented by Real Jock Gay Fitness Health & Life. Benefits This classic floor exercise gives a tough workout to your abdominal muscles, with a particular focus on your lower abs. For this variation, you'll focus on controlled speed and power ...more

Learn how to hold a single arm plank. Presented by Real Jock Gay Fitness Health & Life. Benefits Simply holding a plank, or push-up, position is a tough workout for your core. This variation doubles the difficulty by asking you to hold that position with one arm at your side. ...more

Learn how to do superman holds with freestyle kicks. Presented by Real Jock Gay Fitness Health & Life. Benefits The Superman hold is a lower back flexion; you lie facedown on the floor with your arms, shoulders, chest, and legs off the floor in the style of the flying superhe ...more

Learn how to hold plank position while doing a cross kick under. Presented by Real Jock Gay Fitness Health & Life. Benefits This core-busting exercise demands balance and strength. Start with a basic plank position and attack it from both ends, bringing your foot up to meet t ...more

Learn how to do one arm medicine ball push ups. Presented by Real Jock Gay Fitness Health & Life. Benefits Push-ups with one hand on a medicine ball work your chest and shoulder muscles especially hard on the lowered side. The effort required to keep you from tilting is a ful ...more

Learn how to do stability ball dumbbell reverse flys. Presented by Real Jock Gay Fitness Health & Life. Benefits Think you have to move your legs to tone them? Think again. For this exercise, just stabilizing your upper body on the stability ball gives your legs a great worko ...more

Learn how to do medicine Ball situps on stability ball. Presented by Real Jock Gay Fitness Health & Life. Benefits Doing abdominal work on the stability ball is great because it allows your abs to flex and move within the full range of motion. The unstable surface of the stab ...more

Learn how to do a hand to foot stability ball pass. Presented by Real Jock Gay Fitness Health & Life. Benefits This Pilates-based exercise will help strengthen your core and train your balance and coordination. Starting Position Lie on the floor on your back. Hold a stabilit ...more

Learn how to do stability ball push-ups and knee tucks. Presented by Real Jock Gay Fitness Health & Life. Benefits The stability ball push-up and knee tucks is a two-in-one workout that focuses on your chest and abs while simultaneously improving overall core muscle strength, ...more

Learn how to do stability ball backbend holds. Presented by Real Jock Gay Fitness Health & Life. Benefits Do as gymnasts do: This exercise develops flexibility, balance, and core strength. Practice this exercise with a stability ball under you until you develop enough strengt ...more

Learn how to do stability ball skiers. Presented by Real Jock Gay Fitness Health & Life. Benefits This abdominal exercise is about maintaining strength and control throughout a twisting motion. Your shoulder endurance will also come into play during this one as you are forced ...more

Learn how to do stability ball center and oblique situps. Presented by Real Jock Gay Fitness Health & Life. Starting Position Sit on a stability ball with your feet on the floor in front of you hip-width apart. Lie back on the stability ball so that your body is supported bet ...more

Learn how to do stability ball dumbbell skull crushers. Presented by Real Jock Gay Fitness Health & Life. Benefits Don't let the name scare you away from this tried-and-true triceps builder. Proper focus on technique and use of appropriate weights will keep you from bonking y ...more

Learn how to do dumbbell regular 21 curls to preacher curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Bicep curls shouldn't always go from hip to shoulder; using half of your range of motion demands greater control within your muscles' working range of motion ...more

Learn how to do dumbbell swings on single leg. Presented by Real Jock Gay Fitness Health & Life. Benefits This combination exercise mixes dumbbell lateral and front raises with a one-legged support to train your shoulders, legs, balance, and coordination. You'll use your entir ...more

Learn how to do dumbbell walking lunges. Presented by Real Jock Gay Fitness Health & Life. Benefits Walking lunges give the muscle-building benefits of traditional lunges with the additional benefit of balance and control training. Add the weight of dumbbells to increase the d ...more

Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth. With a range of motion that incorporates many different muscle groups in the legs, core and upper body, squats not only strengthen those muscles, but also ...more

Learn how to do dumbbell squat thrusts with shoulder presses. Presented by Real Jock Gay Fitness Health & Life. Benefits This powerful combo exercise focuses on the legs and shoulders, but trains the entire body. You'll develop core strength and power as you squat and jump wit ...more

Learn how to do single-leg twisting dumbbell curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Balance is everything in this combo bicep curl, which combines a one-legged stance with a hammer curl on the upswing and a regular curl on the way down to add a twist ...more

Learn how to do dumbbell straight-leg deadlift and dumbbell rows. Presented by Real Jock Gay Fitness Health & Life. Benefits The dumbbell straight leg dead lift and dead row combines these two challenging exercises into a tough workout for your leg and back muscles. Muscles W ...more

Learn how to do dumbbell Turkish get-ups. Presented by Real Jock Gay Fitness Health & Life. Benefits Not many exercises let you be creative in your movements, but the dumbbell Turkish get-up is one of them. This exercise trains your entire body to work as a unit as you rise up ...more

Learn how to do dumbbell clean and presses. Presented by Real Jock Gay Fitness Health & Life. Benefits This exercise converts a classic shoulder exercise, often done with a barbell or kettlebell, to take advantage of its leg-busting potential. Put squats between the elements o ...more

Learn how to do landmines with a barbell. Presented by Real Jock Gay Fitness Health & Life. Benefits They don't call them landmines for nothing. You'll need an explosive motion to swing an Olympic bar from one side of your body to the other, giving you a full body workout that ...more

Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth. With a range of motion that incorporates many different muscle groups in the legs, core and upper body, squats strengthen not only those muscles, but also ...more

Learn how to do dumbbell reverse raises. Presented by Real Jock Gay Fitness Health & Life. Benefits Triceps kickbacks isolate and work the three heads that comprise the triceps muscle—with your elbow up behind you, you'll get no help from other muscle groups as you work to st ...more

Learn how to do incline dumbbell flys. Presented by Real Jock Gay Fitness Health & Life. Benefits The incline dumbbell fly works your upper and inner chest muscles in particular. Muscles Worked Chest Starting Position Set a bench at an approximately 20- to 25-degree angle. L ...more

Learn how to do face down dumbbell rotate and press on an incline bench. Presented by Real Jock Gay Fitness Health & Life. Benefits Building your shoulders without strengthening your rotators is an invitation to injury. This exercise helps you warm up and strengthen the entire ...more

Learn how to do reverse dumbbell flys on incline bench. Presented by Real Jock Gay Fitness Health & Life. Benefits Making sure your shoulders are evenly balanced from front to back is a must. Use this exercise to both strengthen and develop the back of your shoulders. The incl ...more

Learn how to do seated arnold presses. Presented by Real Jock Gay Fitness Health & Life. Benefits Good trainers love this strength-training exercise because it targets and isolates both the front and side heads of the deltoid muscles. Lowering the dumbbells gradually down in ...more

Learn how to do medicine ball pull-overs. Presented by Real Jock Gay Fitness Health & Life. Benefits Pull-overs are excellent for strengthening the lat and serratus muscles around your shoulder blades. If you go for too much range of motion on these, you risk injuring your sho ...more

Learn how to do jump triceps bench dips and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits Bench dips are an ideal triceps isolating exercise, using the weight of your body against the muscle. Here you'll add a “jump” aspect for an ...more

Learn how to do dumbbell skull crushers. Presented by Real Jock Gay Fitness Health & Life. Benefits Skull crushers are a deceptively simple triceps exercise. You work the triceps by moving the lower arm—but you also have to stabilize your upper arm, making the exercise more o ...more

Learn how to do seated dumbbell hammer curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Dumbbell hammer curls isolate and build the brachialis portion of the biceps muscle, making them a great addition to your biceps program. Muscles Worked Biceps Starting P ...more

Learn how to do triceps bench dips with your feet on the floor and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits For this variation on the standard triceps dip, you'll move in a diagonal movement to stretch and work the full range ...more

Learn how to do seated dumbbell shoulder presses. Presented by Real Jock Gay Fitness Health & Life. Benefits The standing dumbbell shoulder press works the core of the shoulder's deltoid muscle complex. Only do this exercise if your shoulders are free of pain or injury. Musc ...more

Learn how to do incline push-ups and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits Incline push-ups up the ante on the standard method by elevating your feet. The incline adds weight, and thus intensity, at the bottom of your move ...more

Learn how to do seated reverse flys. Presented by Real Jock Gay Fitness Health & Life. Benefits Seated reverse dumbbell flys strengthen and develop the rear deltoids, the often-used but hard-to-isolate back of your shoulders. Muscles Worked Shoulders (rear deltoids) Startin ...more

Learn how to do flat bench straddle hops and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits To do straddle hops, you'll stand with one leg on either side of a Reebok step or flat bench, and jump from the ground onto the step with b ...more

Learn how to do twisting dumbbell incline chest presses. Presented by Real Jock Gay Fitness Health & Life. Benefits Twisting dumbbell incline chest presses work the muscles of your chest and upper back. Muscles Worked Chest, Back (upper) Starting Position Choose two dumbbel ...more

Learn how to do speed end of bench tricep push-ups drop set and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits The close grip on the end-of-bench tricep push-up isolates the three heads of the tricep muscles by putting more of the ...more

Learn how to do flat bench dumbbell power press drop set. Presented by Real Jock Gay Fitness Health & Life. Benefits Combine the difficulty of a drop set with the challenge of adding speed and power to each dumbbell press for a killer chest workout. Muscles Worked Chest Starti ...more

Learn how to do POP push-ups and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits POP push-ups combine the many benefits of the standard push-up with power, speed, and control training. To do POP push-ups, you'll blast up out of a d ...more

Learn how to do dumbbell alternating chest flys. Presented by Real Jock Gay Fitness Health & Life. Benefits The classic dumbbell fly works your chest and your inner chest muscles in particular. The one-armed alternating variation has you do one side at a time, increasing the ...more

Learn how to do side-to-side steps over flat bench and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits To work your legs top to bottom and side to side, try these bench steps over a flat bench. Your quadriceps, glutes, and hamstring ...more

Learn how to do flat bench freestyle kicks and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits Freestyle swimmers who need more kick out of their caboose will appreciate this exercise. The flat bench freestyle kick mimics the freest ...more

Learn how to do dumbbell step-up with shoulder press. Presented by Real Jock Gay Fitness Health & Life. Benefits The one leg step-up is a simple and effective leg exercise that strengthens leg muscles while building balance and leg-muscle control. In combination with the dumb ...more

Learn how to do single-leg flat bench standups and sculpt your body without weights! Presented by Real Jock Gay Fitness Health & Life. Benefits Single leg flat bench stand-ups improve strength and balance evenly in each of your legs. This exercise develops quadriceps, hip flex ...more

Learn how to do dumbbell fly to presses. Presented by Real Jock Gay Fitness Health & Life. Benefits The dumbbell fly to press combination exercise works your pectoral muscles from different angles, giving the benefits of a traditional dumbbell press combined with the pec-stret ...more

Learn how to do step-ups. Presented by Real Jock Gay Fitness Health & Life. Benefits The one leg step-up is a simple and effective leg exercise that strengthens leg muscles while building balance and leg-muscle control. Muscles Worked Legs Starting Position Stand facing a fl ...more

Learn how to do flat bench leg lifts. Presented by Real Jock Gay Fitness Health & Life. Benefits Looking for a excellent way to flatten and strengthen the lower abdominal muscles? The flat bench leg lifts hits the lower abdominals directly for an excellent isolated workout. M ...more

Learn how to do dumbbell butterfly swim strokes. Presented by Real Jock Gay Fitness Health & Life. Benefits The butterfly swimming stroke, as any swimmer knows, works your shoulders through a full circular motion. Here you replace the resistance of the water with dumbbells. M ...more

Learn how to do flat bench dumbbell flys. Presented by Real Jock Gay Fitness Health & Life. Benefits The classic dumbbell fly works your chest and your inner chest muscles in particular. It's an essential part of any chest-building regimen. Muscles Worked Chest Starting Posi ...more

Learn how to do dumbbell lateral to front raises. Presented by Real Jock Gay Fitness Health & Life. Benefits Combine exercises to target more of the muscles of the shoulder complex—in this case, the front and middle deltoid muscles. Muscles Worked Shoulders (front/middle del ...more

Learn how to do double dumbbell rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Though the movement of dumbbell rows comes through your arms, the muscle development will be in your back. Bring your shoulder blades together and keep your shoulders away from yo ...more