Virtual Fitness Trainer

Resources and Tips: Workouts, Exercises, Fat Loss, Lean Muscle & WeightLoss

Archive for the ‘Exercise Instruction’ Category

Upper Body Kettlebell Exercises To Sculpt Your Arms

FitYummyMummy.com
A1: KB 2 Hand High Pull
Perform 10-12 Repetitions
Pull the Kettlebell up the middle of your body, elbows high as you extend your hips and contract your glutes to stand. Continue to raise Kettlebell to chest height, pause and lower Kettlebell with control to repeat.
A2: Kettlebell Push Ups
Perform 8-10 repetitions
Holding the handle of the Kettlebell adds [...]

What is Sandbag Training?

Often we spend a lot of time arguing over the perfect rep and set scheme, or should we use a slightly pronated or semi-supinated grip to optimize effectiveness. While some of these factors definitely prove to be necessary, one cannot discount the benefit of enjoying what training can do for performance. Training will make someone [...]

Kettlebell Exercise – Questions And Answers

Q: Is kettlebell training the ultimate way to train?
A: No one system is the ultimate way to train. Do not kid yourself as training is not a black and white world. Is kettlebell training effective for fat loss, strength training, and building muscle? Yes and it is a super fun way to train. In order [...]

Kettlebell Weight Training

The following article is courtesy of Mike Mahler and gives you the low down on kettlebell weight training.
Kettlebell Training: Concepts And Benefits
Are you interested in burning fat, building muscle, or increasing strength and stamina? Then kettlebell training is a fit for you. If not, then stay on the couch and keep watching four hours of [...]

Exercises For Shoulders – Show Off Your Delts This Summer

Exercises For Shoulders Video by No Nonsense Muscle Building
Standing Dumbbell Lateral Raises

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out, midsection firm, back straight. Holding a dumbbell in each hand, by your sides, with your palms facing your body and your elbows slightly bent raise the dumbbells [...]

Sexy, Strong and Shapely Legs Exercises

Important Points – please read before performing the following exercises:
* If you have knee injuries, weak ankles, hip or lower back problems check with your doctor before performing your leg exercises.
* Beginners, keep your weights very light or use no weights at all.
* Please follow your doctors or physio’s recommendations if they have advised you [...]

Exercises For Beginners

Exercises For Beginners Video by Turbulence Training
Leg Extensions Using a Chair
Seated on a chair or a bench, facing front wards, have your legs bent and [...]

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Upper And Lower Body Bodyweight Exercise

Push-ups
Lie face down with your chest on the floor and your legs extended behind you with your feet together. Place your hands wider than shoulder with apart and level with your chest, so that your elbows are pointing outwards and your hands are flat on the floor. Keep your elbows in line with your wrists [...]

Kick Butt Triceps Exercises – For Jiggle Free Arms And Muscle Growth

Triceps Exercises Video by No Nonsense Muscle Building
Close Grip Barbell Tricep Presses

Lying flat on a bench make sure your back is securely on the padding [...]

Exercises For Chest – Build Scultped Firm Pecs

Bodyweight Exercises For Chest Video by Turbulence Training
Barbell Bench Press
Lie flat on your back on a flat bench. If your feet don’t touch the floor (Your feet should be flat on the floor) adjust the bench to suit. Using a wide grip on your barbell (slightly wider than shoulder width apart) start with the barbell [...]

Calf Exercises – Sexy Lower Legs

Calf Exercises, Lower Body and Torso Video by
Turbulence Training
Barbell Seated Calf Raises
Sit on a chair or bench for this exercise. Keep your back straight and your midsection firm. Place a step or block in front of you – make sure it’s secure and steady. Have your legs bent at a 90 degree angle, positioned so [...]

Biceps Exercise – Strong Lean Arms

Biceps Exercise Video by Turbulence Training
Standing Barbell Curl
Stand with your feet approx shoulder width apart, your midsection firm and your chest out. Keep your knees [...]

Upper Back Exercises and Lower Back Exercise Instructions

Upper Back Exercises Video by Turbulence Training
One-Arm Rows
Bend over, leaning forward along the side of a flat bench with your right knee and right hand [...]

Exercises For Legs – Build Lean Thighs

Exercises For Legs Video by Turbulence Training
Important Points – please read before performing the following exercises:
* If you have knee injuries, weak ankles, hip or lower back problems check with your doctor before performing your leg exercises.
* Beginners, keep your weights very light or use no weights at all.
* Please follow your doctors or physio’s [...]

Forearm Exercise – Strengthen And Build Your Your Forearms

Forearm Exercise Video by Combat The Fat

Barbell Wrist Curls – Palms Up
Kneeling next to a bench, lean forward, placing your foreams on [...]

Abdominals Exercises – Tighten and Tone Your Abs

6 Minute Abdominals Exercises Superset Workout video below – by Craig Ballantyne from Turbulence Training
Abdominal Crunches
Lie flat on your back on the floor with your legs bent and your feet flat on the floor. Clasp your hands behind your neck, or place your hands at either side of your head, keeping your elbows [...]

Monica Brant Training Tips

Everyone knows cardiovascular exercise is important during dieting. I try to work out every day, even when I don’t have access to a gym (for example, doing sprints on the beach or running up the stairs at a hotel). Running is definitely a good idea if your knees can handle it. I enjoy interval training. [...]

Weight Training Tips – The Do’s And Don’ts

Sometimes it’s hard to see the forest with all the trees blocking your view. In bodybuilding, it is easy to lose sight of the fundamentals and get caught up in the nitty-gritty details you read about in the magazines all the time. Time for a little checklist of weight training tips do’s and don’ts to [...]

10 Steps to Maximum Workout Intensity

You’ve probably heard people in your local gym talking about workout intensity. Many of these people who constantly flap their gums about this aspect of training have no idea what it really takes to build workout intensity. They are also the ones who aren’t growing. Notice how they are performing the same exercises, using the [...]

The Most Amazing (And Ridiculously Simple) Trick For Stiff Legged Deadlift You Will Ever Read In Your Life!

Do you have a hard time feeling your hamstrings working when you do stiff-legged deadlifts? You will never, EVER have that problem again after you read this tip.
The stiff-legged deadlift is one of the best exercises you can do for your hamstrings. The only problem is, it can also be one the hardest exercises to [...]

Tips On Weight Lifting Accessories

The How-To’s On Weight Lifting Accessories!
First let me start by saying that I try to use the least amount of lifting equipment while working out as possible. Lifting equipment is used in order to help your body in supporting and lifting heavier-than-normal weight. Powerlifters tend to use these aids more than any other type of [...]

Swiss Ball Training Insanity…

So what’s the deal with swiss ball training?
Swiss Ball Insanity…
Go into just about any gym in the United States, and you will more than likely see them; big, beachball-looking objects, usually scattered around the area set aside for stretching and abdominal training. These new invaders into the gym scene have actually been around for many [...]