Weighted Knee Raise

This trick can be done anytime, anywhere, with one of the easiest props ever: a matchbox. The props couldn't be simpler: just find an empty matchbox that has the same design on both sides. Set it on the table with the inside tray facing up (we'll call that "right side up") an ...more

The ready position is the position you want to be in when you're waiting for your opponent to hit you the tennis ball. It's the foundation for tennis movement in general. From this position you can employ the various footwork patterns that let you move around the tennis court ...more

Squash is a racquet sports game, seemingly similar to tennis, but played on a small indoor court with hollow rubber ball, much small than a tennis ball. Squash is an intense, high impact sport. This squash tutorial demonstrates a squash forehand volley drop off cross court. * ...more

Snowboarding: Hit the Slopes With Style There was a time when simply riding a snowboard made you the extreme guy on the slopes. But now, with more people strapping on a board instead of skis, the stakes have been raised. Fortunately, we've lined up this video tutorial to keep ...more

Learn how to do Gravitron speed pull ups with a neutral grip. Presented by Real Jock Gay Fitness Health & Life. Benefits The Gravitron machine is excellent for pull-ups because it provides you with the support to do pull-ups while maintaining proper form, allowing you to max ...more

Learn how to do single leg knee extensions. Presented by Real Jock Gay Fitness Health & Life. enefits These extensions will help you strengthen and bulk up your quads. Important note: Do not do this exercise if you have any knee pain or injuries. Muscles Worked Legs (quads) ...more

Learn how to do seated leg presses. Presented by Real Jock Gay Fitness Health & Life. Benefits For training all of the large muscle groups in the legs, you can’t beat leg presses. They’re also one of the few mass-building exercises where you can safely use a lot of resistance ...more

Learn how to do power press single leg presses. Presented by Real Jock Gay Fitness Health & Life. Benefits For these leg presses, you'll choose an amount of weight that presents a challenge, but not so much that you can't add some speed and thrust to your movement. You'll be ...more

Learn how to do single cable squats and rows. Presented by Real Jock Gay Fitness Health & Life. Benefits The single cable squat and row works the legs and back in unison, training strength, coordination and balance. Muscles Worked Back Legs Starting Position Set up a cable ...more

Learn how to do cable squats. Presented by Real Jock Gay Fitness Health & Life. Benefits Cable squats aren't just a great leg exercise; they also activate your core, providing a more full-body workout. Muscles Worked Legs, Core Starting Position Set both arms on a dual cabl ...more

Learn how to do double handle low-cable speed squats and rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Your back and legs are interdependent muscle structures, so why now work them simultaneously? Use a cable machine to add resistance to a squat; follow wit ...more

Learn how to do mountain climber exercises. Presented by Real Jock Gay Fitness Health & Life. Benefits Simulate the physical challenge of Everest without the cold or the oxygen deprivation. Use your hands to support your upper body as you take big, explosive steps with altern ...more

Learn how to do 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. Starting position Stand on the floor with your arms ...more

Learn how to do proper push ups. Presented by Real Jock Gay Fitness Health & Life. Benefits Good trainers love push-ups because they work the entire chest and triceps while also training coordination and stamina. Best of all, push-ups can be done just about anywhere. Push-ups ...more

Learn how to do heavy medicine ball alternate 2-1 arm snatches. Presented by Real Jock Gay Fitness Health & Life. Benefits To work both legs and shoulders through a full range of motion, take a medicine ball from the floor to overhead. To push your shoulders even further, you ...more

Learn how to do dumbbell front raises. Presented by Real Jock Gay Fitness Health & Life. Benefits You've probably been doing dumbbell front raises since you first started working out, and in this case, an old standard is a good thing. Dumbbell front raises isolate and work th ...more

Learn how to do power stability ball lower back extension with pelvic thrusts. Presented by Real Jock Gay Fitness Health & Life. Benefits Your core strength depends in large part on your legs and lower back for support. This exercise works that entire complex by having you pi ...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 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 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 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 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 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

An all time football favorite, this cheer will have the crowds spelling out the words right along with you. From your family room to the football field you can lift everyone's spirits with this cheer! Follow along with this cheerleading how-to video to learn the "Be Aggressive ...more

Learn how to do single leg cable curls. Presented by Real Jock Gay Fitness Health & Life. Benefits A cable curl is an excellent resistance exercise for targeted bicep work; a cable curl on one leg is a core exercise you won’t soon forget. You’ll need to work to maintain your ...more

Learn how to do single medicine ball on the shelf crunches. Presented by Real Jock Gay Fitness Health & Life. Benefits Add the medicine ball to a classic abdominal crunch to get an extra punch. Alternate holding the ball in your hands and with your legs to push both your uppe ...more

Learn how to do alternate power stability ball pikes and knee tucks. Presented by Real Jock Gay Fitness Health & Life. Benefits Pikes and knees over a stability ball target the entire abdominal muscle, both low and high. Half the battle is controlling the return to the plank p ...more

What is the benefit of having a full backswing? Learn how to do a squash Forehand Recovery Deep in Back Corner. * The longer the backswing the greater the amount of power that can be generated when hitting the ball. This is particularly helpful when retrieving low shots from ...more

Learn how to do full situps with dumbbells and alternate cross punches. Presented by Real Jock Gay Fitness Health & Life. Benefits This is a reciprocal exercise—each element adds intensity to the other. The dumbbells add weight to the sit-up and force you to use your abs, rat ...more

Learn how to do a low single cable squat power cross punch. Presented by Real Jock Gay Fitness Health & Life. Benefits Squat, twist and punch. Squat, twist and punch. This combination exercise works the legs and the shoulders by combining one of the greatest leg exercises—the ...more

Learn how to do hold a squat while doing a power single cable wide pull down. Presented by Real Jock Gay Fitness Health & Life. Benefits For this exercise you'll stay in a deep squat as you do wide pull-downs with controlled speed and powerful force. Doing pull-downs while in ...more

Learn how to do super legs exercise. Presented by Real Jock Gay Fitness Health & Life. Benefits Super Legs is one leg exercise you can't live without, particularly since it combines four incredible leg exercises: squats, reaching lunges, jump scissor switches, and jump squats ...more

Learn how to do flip turn abs with jumps. Presented by Real Jock Gay Fitness Health & Life. Benefits This explosive exercise works you in every direction, combining an abs-crunching reverse tuck to squatted tuck with an explosive vertical jump for leg speed and power. Starti ...more

Learn how to do alternate dumbbell swims and dumbbell cross punches. Presented by Real Jock Gay Fitness Health & Life. Benefits The back-to-front reach of a freestyle stroke followed by the lateral motion of cross punches trains the entire complex of muscles in the shoulder—de ...more

Step 1: from the original six step position, kick your left leg to the right side as if you were going to 3step. Step 2: Pull your left leg back so that your legs make a V. This should look like step 3 of the 6step. Step 3: Straighten your right leg and sweep it around your l ...more

Learn how to exercise by lying on your back and doing straight leg raises with ankle weights. EXERCISE DETAILS: Primary Muscle Group: abs and obliques Secondary Muscle Group: hip flexors Base Movement: leg raise Equipment: ankle weights Training Type: weight training Level of ...more

Chris Cooke demonstrates how you can exercise your calves with free weights. You can do the following: standing calf raise, single calf raise, and seated calf raise. It is recommended that you do 15 repetitions of each exercise. These exercises require dumbbells, a step or sec ...more

The 45 degree leg press is a great way to work the muscles of the hip and thigh. You might see 45 degree leg press machine referred to as a "hip sled." This exercise is commonly used as an alternative to the squat. Instructions for the 45 degree leg press are as follows: Firs ...more

In this free video exercise lesson, you'll learn how to do a lateral raise lifting routine with free weights. 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 a ...more

To do basic crunches the lady is lying on her back with her knees bent and feet on floor about a foot apart. Fingers are spread under her neck and head. She raises her chest and shoulders looking up and back down to the floor slowly, 14 times. Now, the left feet crosses over t ...more

This video details how to do easy yoga poses for beginners. To start out, assume 'mountain pose' which involves placing the feet at about a hip width distance apart. After the feet are placed, lengthen up through the spine and roll the shoulders back while also tucking the chi ...more

Watch this instructional fitness video to do a a rear lateral raise weight lifting exercise. Keep your back straight and your body in a controlled position. Exhale as you lift the weights up and inhale on the way down. This rear lateral raise shoulder exercise works the poster ...more

Fitclimb.com shows viewers how to put on a hiking backpack properly in this video. To begin, take the straps in both of your hands. Bend your knees, and keep your back straight. In this stance, pick the backpack up and set it on one of your legs, just above the knee. Put the a ...more

Increase arm strength with side dumbbell lateral raises. Learn how to work out with dumbbell exercises in this training video. Take action: begin with moderate weight, keep shoulders back and chest high with abs tight, doing slow and controlled movements. Michelle, the instruc ...more

Yuri Elkaim, personal fitness coach, shows you a five-exercise Bosu Ball workout that will tone your abs fast. The first exercise is a pushup on the Bosu Ball with the spherical side down. With your torso down, lift one leg up from the floor. Bring the torso down, then back up ...more

Sometimes you will have to pitch underhand - whether you are playing softball, baseball or with little kids - sometimes a lighter throw is necessary. It may seem odd and unnatural to pitch this way at first, but check out this tutorial for tips on how to toss that ball over th ...more

Looking to take up a new sport? How about ice skating? Ice skating is great for the legs and body, and great fun! Follow this advice and you will soon be gliding like a champion. You Will Need: • An ice rink • Padded pants • Ice skates • Patience (Warning: Skate only in are ...more

Build up your thighs and butt with this simple, effective exercise. Learn how to do a leg press with this how to video. You Will Need * A leg press machine Step 1: Adjust machine Adjust the machine so that your back rests against the back pad when your legs are extended. St ...more

Yuri Elkaim, virtual fitness coach, demonstrates how to do a super lunge workout for super legs. First, grab a weight and focus on technique. Then, set yourself up in a lunge position. Your forward leg's knee should not go past the toe. Your back leg should be at a right angle ...more

This video from fitness trainer Yuri Elkaim demonstrates a core workout for the absolute beginner. These exercises are good for people who have never worked out or who have sore back. He explains abdominal bracing, which adds stability to the core and spine, and works the musc ...more

Spinning a weighted hoop is a great core workout and burns up to 100 calories every 10 minutes. You Will Need: * An oversize, 3-pound weighted hoop * Exercise clothing * An 8 sq. ft. space * Your favorite music (optional) * An exercise mat (optional) WARNING: Always consult a ...more

Manny Castro shows you how to use free weight exercises such as the bench press, incline bench press, incline dumbbell flies, flat dumbbell flies, behind the neck dumbbell press, military press, dumbbell laterals, dumbbell front raise, dumbbell front raise, dumbbell lunges, ba ...more

Dumbbell triceps kickbacks are an important part of strength training and weight lifting. This fitness HowTo video tutorial shows you the proper way to do triceps kickbacks with weights. Begin the kickback by bending over a bench, position your knee under your hip and your han ...more

Properly warming up is an important part of strength training and weight lifting. This fitness HowTo video tutorial shows you the proper way to warm up before any weight training workout. Keep watching to learn more about how to warm up your shoulder and knee joints.

Learn how to exercise by doing the lying 1 leg extension on bench with ankle weight. EXERCISE DETAILS: Primary Muscle Group: quads Base Movement: leg extension Equipment: ankle weights, bench Training Type: weight training Level of Difficulty: 3 Position: face up, flat Movemen ...more

Learn how to exercise by doing the seated leg extension with ankle weight. EXERCISE DETAILS: Primary Muscle Group: quads Base Movement: leg extension Equipment: ankle weights, bench Training Type: weight training Level of Difficulty: 3 Position: seated Movement Variation: unil ...more

Learn how to exercise by doing the lying leg curl with ankle weight. EXERCISE DETAILS: Primary Muscle Group: hamstrings Secondary Muscle Group: calves Base Movement: leg curl Equipment: ankle weights Training Type: weight training Level of Difficulty: 3 Position: face down Mov ...more