Hand to Foot Ball Passes Exercise

Hand to Foot Ball Passes Exercise

The Ultimate Guide to Ball Transfers: Strengthen Your Core and Build Stability Ball transfers, sometimes known as hand-to-foot ball passes, stability ball transfers, or ball pass crunches, are an incredibly effective exercise for strengthening your core. Whether you’re looking to build a stronger midsection, enhance your stability, or just add variety to your ab routine, ball transfers are a versatile …

Dumbbell Row Single Arm Bent Over Row

Dumbbell Row | Single Arm Bent Over Row

Learn how to do a single arm dumbbell row with proper form. This bent over row builds a stronger, more defined back and better posture using just one dumbbell, with the sets, reps, and coaching tips I use with the women I train.

kettlebell swings proper form hip hinge posterior chain exercise

Kettle Bell Swing with Dumbbell Modification

FITBODY Exercise Library · Glutes and Conditioning Kettlebell Swings The kettlebell swing builds powerful glutes, strong hamstrings, and real conditioning through one explosive hip hinge. No kettlebell at home? The kettle bell swing with dumbbell modification gives you the same movement with the weight you already own. Target MusclesGlutes, Hamstrings Also WorksCore, Lower Back, Shoulders, Grip EquipmentKettlebell or one dumbbell …

Cross Over Pushups

Cross Over Pushups: A Dynamic Alternative to Cable Crossovers

Cross Over Pushups: A Dynamic Alternative to Cable Crossovers If you are looking for a great chest exercise alternative to Cable Crossovers, I have a move that you can do at home with next to no equipment. The cross over pushup, is an innovative and effective exercise that offers a fresh twist on traditional pushups. This bodyweight exercise not only …

Goblet Clean and Press Dumbbell Kettlebell

Dumbbell Clean & Press

Dumbbell Clean and Press: A Total Body Strength and Power Exercise for Women When it comes to full-body strength and power exercises, the Kettlebell or Dumbbell Clean and Press stands out as a fantastic choice for women looking to achieve their fitness goals. This compound movement targets multiple muscle groups, providing numerous benefits for overall strength and functionality. In fact, …

Exercise - Bent Over Gorilla Rows

Gorilla Rows Exercise with Dumbbells

Gorilla row exercise guide for women. How to do gorilla rows with dumbbells or kettlebells, what muscles they work, how many reps, and proper bent over form.

Adding a barbell overhead during a reverse crunch introduces additional elements of difficulty and benefits to the exercise: Increased Core Engagement: Holding a barbell overhead requires you to engage your core muscles more intensely to maintain stability. The added weight challenges your abdominal muscles to work harder to control the movement and balance, which can lead to greater strength gains in the core area. Upper Body Involvement: Including a barbell overhead incorporates your upper body, specifically the shoulders and arms, into the exercise. This integration turns a reverse crunch into a more full-body workout, improving upper body strength and endurance. Enhanced Balance and Coordination: The act of stabilizing the barbell while performing the reverse crunch requires a higher level of balance and coordination. This not only engages more muscle groups but also enhances your overall body coordination and proprioception (the sense of self-movement and body position). Progressive Overload: As with any resistance training, adding weight increases the difficulty of the exercise, which is a key component of progressive overload. This principle involves gradually increasing the weight, frequency, or number of repetitions in your strength training routine to continually challenge your muscles, leading to increased strength and muscle development over time. Variety in Training: Incorporating different variations of exercises, like a reverse crunch with a barbell overhead, can prevent workout routines from becoming monotonous. This variety can keep you engaged and motivated in your fitness journey. Improved Posture and Stability: Holding a weight overhead can improve postural control and overall stability. This is beneficial not only for athletic performance but also for everyday activities. While adding a barbell overhead can enhance the effectiveness of a reverse crunch, it's important to ensure that you have the requisite core strength and stability before attempting this variation. Starting with a lighter weight and gradually increasing it as your strength improves is a safe and effective approach. As always, maintaining proper form is crucial to prevent injury and achieve the best results.

Reverse Crunches

The reverse crunch is an intermediate level variation of the popular abdominal crunch exercise. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest. It exercises the full length of the rectus abdominis muscle (the six-pack muscle), getting to the deep lower abs.

Low Impact Burpee

Modified Burpee or Low Impact Burpee

Low Impact Burpees: How to Do a Modified Burpee Safely and Effectively Julie Lohre demonstrates the Modified Burpee also known as a Low Impact Burpee Low Impact Burpees: How to Do Modified Burpees Safely and Effectively Burpees are often labeled as one of the most effective full-body conditioning exercises—and they can be. But traditional, high-impact burpees are not appropriate for …

Incline Dumbbell Press

Incline Dumbbell Press for Women: Enhance Upper Body Strength and Aesthetics

How to Do an Incline Dumbbell Press
The bench press has long been considered the mainstay of upper-body strength. But there’s a case to be made for its under-appreciated cousin, the incline dumbbell bench press.
Both moves are known as pushing exercises which means you extend your arms in front of you under load or resistance, working primarily the chest muscles, and secondarily the shoulders and triceps.
The incline bench press may be an equally worthwhile chest-builder as the hailed bench press. Firstly, you’re zeroing in on a specific, and highly visible, part of the chest. 

Forward Lunge with Lateral Raise

This exercise, similar to the 45º Lunge with Lateral Raise, focuses on two areas, legs and shoulders.
In this variation of the traditional forward lunge, we add a lateral raise in the bottom position of the forward lunge. By adding the lateral raise portion to this exercise, we target both upper and lower body in one movement. The lateral raises will target your delts, while the forward lunges will target your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs.

Curtsy Squat Lunge Variations

Curtsy Squat or Curtsy Lunge

Master the Curtsy Lunge & Curtsy Squat: Form & Benefits for Defined Legs! The curtsy lunge or curtsy squat is a versatile leg exercise you need! Learn proper techniques, benefits, and FAQ’s to enhance your lower body workout!

Band Good Mornings

Banded Good Mornings

The banded good mornings exercise is a variation used to target the glute muscles, low back muscles and hamstring muscles. The band used to perform banded good mornings provides accommodating resistance, meaning the closer one gets to full contraction, the more tension is placed on the target muscle groups.

Band Glute Activation Exercise

Banded Glute Bridge Pull Aparts

Transform that flat butt into a perky booty! There are lots of exercises that you can do to get a more rounded, perky butt and banish the pancake butt. 🥞 Add these into your leg workout along with squats, single leg deadlifts and plank glute crossovers to get a firm and round butt! 🍑

Plank Glute Crossovers

Strengthen your core and sculpt your glutes with the Plank Glute Crossover. This bodyweight exercise targets the booty, boosts stability, and helps fix flat butt syndrome—no equipment needed! Fix that Pancake Butt!

Single Leg Skip Ups

Julie Lohre – Single Leg Skip Up Plyometric Exercise – Exercise Database EXERCISE LIBRARY VIDEO TRANSCRIPT:We’re going to get your heart rate up and we’re going to work your legs with single leg skip ups. Allright! This is awesome Plyometric movement. I’m going to start facing the side so you can see a little bit better. Lower abs are tight, …