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Reverse Hyperextensions

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Fitball Reverse Hyperextensions – using the fit ball or exercise ball. Lie face down on a fitball with your hands on floor. Have your legs raised off the floor. Lift your legs and focus on squeezing your butt as your raise them. Lower your legs and repeat. Note: If you’re a beginner to this exercise […]

Dumbbell Stiff Legged Deadlift

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Dumbbell Stiff Legged Deadlift Stand with your feet apart. Have your midsection firm, chest out and shoulders back. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles. Keep your dumbbells at arms length. Now squeeze your butt and hamstrings raising […]

Lean Muscle and Fat Loss Workout – 3 Day Split

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Monday: 5 mins warm-up before workout Upper Body Instructions: Perform 3 sets of 8-12 reps of each exercise. Use a weight for your dumbbells that’s heavy enough that you can feel your muscles start to fatigue at the 8-12 rep range. All reps MUST consist of correct and safe form. Rest between 60 – 90 seconds […]

Virtual Fitness Trainer Members Exercises

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Leg and Butt Exercises – 1 Leg Floor Bridge – Advanced – 1 Leg Squat – Advanced – 1-Leg Floor Bridge – No Room To Move (Donga Workout) – Intermediate – 1-Leg Squat – No Room To Move (Donga Workout) – Intermediate – 2-Leg Floor Bridge – No Room To Move (Donga Workout) – Beginners – Alternating Lunges – Alternating Side […]

VFT Members Update – Health Questionaire

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First off, thanks so much for getting in on the ground floor and helping me create an online membership that’s based specificially around what you want! Here’s the thing, there is NO “one-size-fits-all” program… everyone is different! VFT’s Membership isn’t one to one training, BUT I DO want to do my best to provide you with […]

Dumbbell Tricep Kickback

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Dumbbell Tricep Kickback Stand along side a flat bench. Place your right knee on the bench, lean forward and place your right hand on the bench to help stabilize you. Have your left foot on the floor. Keep your back straight and midsection firm. With a dumbbell in your left hand, bend your left arm […]

Bent Over Tricep Kickbacks

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Bent Over Tricep Kickbacks Holding a dumbbell in each hand bend over so that your back is parallel to the floor. If you’re new to this exercise don’t bend over as far. Make sure your knees are bent and that your midsection is firm. With your elbows bent have your arms up by the sides […]

Lying Dumbbell Tricep Extensions

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Lying Dumbbell Tricep Extensions Make sure you use a lighter weight for this exercise. With a dumbbell in each hand, start from a seated position holding the dumbbells at your waist. Carefully lie down on your back on the bench. Extend your arms upwards and have your palms facing each other. Bending your elbows, and […]

Alternating Bicep Curl

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Alternating Bicep Curl Stand with your feet shoulder width apart, your back straight and your midsection firm. With a dumbbell in each hand, have your arms at your sides and your palms facing inwards. Keeping your elbow close to your side, curl your right dumbbell upwards. As you curl your dumbbell upwards rotate your dumbbell […]