1-Leg Squat with Arms Overhead This is a variation of the 1-Leg squat that puts a greater demand on muscle stabilization and flexibility. Start in a standing position with your feet about shoulder width apart, arms overhead, and lift one leg off the ground. Form should be as close as possible to the traditional squat […]
Push-Ups – Advanced
Push-ups (advanced variations) There are many advanced variations of push-ups, so this workout includes a few options in order of increasing difficulty and you can use other variations if you know ones that work better for you. These all start like regular push-ups with your arms straight and your weight on your hands and feet. […]
Forward Lunges
Forward Lunges Forward lunges are similar to step back lunges in that you start standing with your feet side by side and end up in the same bottom position. The difference is you step forwards instead of backwards from the starting position. This small change may not seem like much, but it has a significant […]
1 Leg Floor Bridge – Advanced
1-Leg Floor Bridge on Tip Toes This is essentially the same as the 1-leg floor bridge, except you will have all your weight on the ball of your foot and keep your heel as high off the ground as possible. This creates a much greater demand for your calves and makes the stabilization aspect of […]
Knees To Ceiling Press
Knees to Ceiling Press This is an advanced lower abdominal exercise, because it simultaneously requires a high level of strength and control. Start lying on the floor on your back with your hands extended back over your head (in line with your body). Find a position where you can either hold on to something with […]
Oblique Stabilization Raises – Advanced
Oblique Stabilization Raises on Feet This is similar to the oblique stabilization hold, except you will be lifting your hips up and down instead of holding a fixed position. Start lying on your side with your bottom forearm and feet supporting your weight. Your top hip should be directly above or a little in front […]
Slow V-UP Crunch
Slow V-UP Crunch This exercise is similar to the floor crunch with feet up, but it adds extra elements of movement, control, and lower abdominal work. Basically you are doing a lower and upper abdominal exercise at the same time and you have to time them together to keep the exercise in sync. The crunch […]
10 Butt Exercises For Firm Sexy Glutes
Whether you feel your butt is too flat, too big, not perky enough – it doesn’t mean you can’t have a sexy rear end, far from it. In fact, you just need to know what butt exercises to incorporate into your workout to help lift, firm tone and shape your lower body. I’ve included my favourite top 10 butt exercises below, along with video instructions.
VFT Members Update – NEW Meal Options and Recipes
Like most folk, I tend to get bored with my eating, so I like to improvise and change things up when it comes to recipes and meal options. I write the recipes down as I create and try them – and take pics here n there as well with my phone – so that I […]
VFT Members Update – NEW Private Members Forum
Want to connect, share ideas, get inspiration, build relationships with other VFT Members that share the same goals?… Want to plug into a community of peers to help energise your efforts and fire up your motivation. Being involved in a supportive environment is especially imperative if you’re experiencing negativity in your home, work or friendships. […]
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