FEARS - Motivational Workout Video HD

Success guys, is a very, very lonely road man Along that road, you're not going to see too many friends You're going to see your shadow most often See the thing is, for many people They have tried the same path youre on and they failed. You don't burn out mentally Because you always burn out physically. You got to trust in the heart of hearts, Inside, what youre doing what you believe in is a worthy cause, a winnable fight. If you allow fear to sit, it will grow roots and start breaking you down Destroying the potential of the person you gonna be.

- The Champions - Its not the potential, its not the genetics Its the perseverance to always show up. What I'm saying, it's a character of who you are It's not the title that makes you, it's not the success that makes you The character defines the success and defines the fame and it starts right there Its how you look at something if your name is attached  to it, and you do it right The best is your ability every single time. Championships aren't won in the theatre of the arena They are won in the thousands of hours in the training room and the labs and the five a.M. Runs when its raining and everyone else is sleeping Thats when its WON! The Heart of Champion is a light switch thats always on It doesnt go on and off when someones watching Its constant! Fear is self-imposed, meaning it doesnt exist.

You create it. You can destroy it too. I love FEAR, reason why Behind every FEAR, is the person you wanna be. You face your fears and you become the person you wanna be You run from your fears, youre not living You are alive but you not dig in the Freedom If you face your fears guys That fear is destroyed, it comes back as confidence What else am I..What else am I capable of? What else am I holding my back from? What am I running from that I don't need to? What else can I OVERCOME? When you embark in this journey, you must know That it's gonna go down before it comes up.

And when it comes up, it's gonna go so much higher than you've ever been. It begins right now when no one looking at The difference between a winner and a loser is that the winner gets back up and does it again and does it again! Until it goes his way! Sacrifice today for tomorrows betterment Someday in the near future router future That gives value for today. We all fall down in life, the question is who gets back up? You go after it and you give it all you have If you lose it, AT LEAST YOU TRIED, MAN! 'I failed' is ten times more of a man than someone said 'what if?' Cos 'what if?' NEVER WENT TO THE ARENA! You hit the wall someplace you look in the mirror too many times and haven't smile You want to change the situation, move from where you are And you do it right, the best of your ability EVERY SINGLE TIME! That's the same person who has his hand raised on the podium one day! It's hard, it's uphill battle.. It's the path less taken..

That's what creates THE CHAMPION..

English Vocabulary for EXERCISING at the GYM

Hi again. Welcome back to www.Engvid.Com.
I'm Adam. Today's lesson is about getting you in shape. What does that mean? It means
going to the gym and exercising, and all the vocabulary you need to do that well.

If you go
to the gym and you need to speak to a personal trainer or a fitness coach, he or she will
use these words to help you get a very nice body. So let's start with these. First of all, most
people who go to the gym want to "get in shape". It doesn't mean they want to become square or
a circle or a triangle.

It means they want to have a good body, and also to feel healthy.
They want to breathe easier, they want to be able to walk or run for a longer time,
they want to be able to feel good about their physical condition. Now, a lot of people also go to the gym because
they want these things. They want to be "fit". "Fit" basically means healthy.

Some people
want to get "toned". They want some lines here and there; they don't want to be round.
They want more lines, a little bit more showing muscles; a little bit
less showing fat. Some people want to get "cut". Now, "cut"
means that you see all the lines where all the muscles are or should be, because you've
worked out a lot.

You have very little fat, more muscle. Now, some people want to get
"shredded". "Shredded" means like very, very, very cut. So if you think, for example, Brad
Pitt, in the movie Fight Club, he was shredded.

Very little fat, all muscle, and
cut in all the right places. Then if you say someone is "jacked", then
you think of Arnold Schwarzenegger. Before he was a politician, a little bit before he
was an actor, he was a bodybuilder. He was "jacked"; he had huge muscles everywhere.
"Ripped" and "shredded" basically mean the same thing.

These are all slang words for
"toned", basically. And everybody wants like a "six-pack abs". They want one, two, three,
four, five, six. You have to work very hard for that.

You have to get rid of a lot of
fat to get all the muscles to show up. Keep in mind: all of these things, they're more
about a lifestyle than about exercising, but you have to exercise to
get all these things. Okay, so what can you do to exercise? You
can "work out". One thing you can do, you can walk around your house every day after
dinner and, you know, work your digestive system.

All the food you ate goes to the right
places, everything okay. But you can also "work out", means you go to the "gym" where
they have all the weights, all the machines, you can exercise.
"Work out", exercise. Why? Because you want to get rid of your "spare
tire". Now, this happens a lot more to men, but a spare tire.

So, you know in your car
if you have a flat tire, in the back, you have a spare tire? So imagine carrying that
spare tire around your stomach. You're skinny, skinny, skinny, fat, skinny, skinny,
skinny, skinny. That's your spare tire. Now, men also have "love handles", you can
grab them on the side and you can play with them.

I won't explain too much where the "love handle"
term comes from, but that's what they're called. Women, on the other hand, it's called a "muffin
top". Because you know when you have a muffin, there's the paper, and then-whoop-it comes
out? So if you're wearing really tight jeans and then a little bit sticks out, that's your
muffin top. So, you go to the gym, you want to get rid of all these things.

Some people want to "bulk up", means they want
to get bigger. They want to "build muscle". Muscle. Some people want to "slim down", means
they want to get thinner.

They want to "burn fat". So you build muscle, you burn fat. Ideally,
you do both at the same time. And, of course, more important than all of this: diet.

You
have to stop eating McDonalds, you have to stop eating pizza, you have to stop eating bad
food if you want to get any of these things. Now, what can you do at the gym? You can do
"weights". "Weights" means like actual physical, heavy things that you lift, etc., You do all
kinds of things with them. Or you could do "cardio".

"Cardio" is short for "cardiovascular",
it means working the lungs, working the inside, getting the body, the blood to flow properly, getting
your air passages to open and close properly. One thing you can do for cardio is "aerobics",
so you know, like jumping jacks, and all that stuff, and running, and all these things,
exercises on the floor. You do only with your body and a lot of movement to
get the inside to burn fat. Now, you can also do the "treadmill".

This is
one machine. It's a machine that you stand on. It has like a belt, and you just walk.
You don't go anywhere; you just walk, walk, walk for an hour. You burn a lot of fat.
"Burn a lot of calories" is more correct, and hopefully slim down.

Now, if you want to bulk up, if you want to
build muscle, you have to do things like "push ups". "Push ups" on the floor, you're basically
almost lying down on the floor, and with your arms, you push yourself up. This is the floor.
Okay? Or you could do "pull ups". On a bar, you pull yourself up.

Pull
yourself up and down. Or you can use "barbells" or "dumbbells".
What's the difference between a barbell and a dumbbell? A barbell has a long bar with
however much weight you put on them, and you lift them up, do whatever. Dumbbells are similar,
but they're smaller. So you grab with one hand and one hand, or you can just do one
hand, and you can do all kinds of lifts with the dumbbell.

You can also use "cables". These are like
machines, but it's like a metal wire, and you use them to pull, or push, or whatever
you need to do, whatever muscle group you want to work. And then you can do a "bench press". So a
"bench" is basically a bench; you sit on it, you lie down on it, and you...

You're lying
down, and you're pushing the barbell up and down, or the dumbbell, or
whatever you need to do. Now, what we do with when we do weights, we
do "sets" and "reps". "Reps" is short for "repetitions". So, for example, if you're doing
curls, if you're lifting up the dumbbell, you do 12 reps, and you do it three times,
so three sets.

Each set has 12 reps. Okay? So, now, if you go to the gym and you want
to get shredded or you want to get jacked or you want to just slim down, you know what to
tell the trainers or what to tell the people there who are helping you out. More
importantly, what to tell yourself. Now, if you want to practice these words,
go to www.Engvid.Com.

There's a quiz there to help you practice these words. You can
ask questions in the comment section. And, of course, come back and visit us again. Don't
forget to join my...

To subscribe to my YouTube channel. See you again soon.
Bye..

60-minute Sample Workout for Older Adults from Go4Life

- Hi, welcome to Go4Life,
an exercise campaign from the National Institute
on Aging at NIH. My name is Sandy McGrath. I'm a personal trainer
and fitness instructor. We're going to do
a sample workout, so you'll be able to watch me and follow along, with Mitter, Irene,
Grisel and Jerry.

The sample workout
can help you get started on an exercise routine. But remember, you can
always change things around to keep it fun. Before we get started,
there are a few things to keep in mind:
Safety comes first. If you haven't had
regular check-ups, check with your doctor to find if there's any reasons
to modify your workout.

If there are, it doesn't mean
you can't exercise, it just means you may need to
adjust the exercises to do them safely. I will suggest some modifications as we go along. Always listen to your body. Do what you can
as long as you're comfortable.

Again, it's very important, make this your workout. Remember to keep things
safe and fun. I'll be teaching
at a more challenging level with Irene and Mitter, while Grisel and Jerry
will do modified versions of the same exercises. Be sure to wear
comfortable clothes that allow you
to move more freely.

For equipment, you'll need
a sturdy chair with arms; two equally-weighed objects
like dumbbells, soup cans,
or water bottles, two tennis balls,
a mat, and a towel. We'll start
with a warm-up, move on to
10 strength exercises which we'll do
in a circuit format. A circuit is one set of
10 repetitions of each exercise. We'll do three circuits
and end with four stretches.

If you're not sure
how to do these exercises, go back to the first segment
of the DVD, where we'll explain
how to do the exercises in more detail. You may also want to check out
the Go4Life website. Let's get started. We're going to start with
our warm-up.

Every time you exercise,
you should always warm up before you start doing
strength exercises. How's everybody feeling? - Great!
- You guys ready to go? - Yep!
- Let's start with our warm-up, here we go. So we're going to
start with a march, and so what we're doing is
we're warming up the muscles and getting the blood flowing, raising the heart-rate
just a little bit. So you want to start out slow and then you can just
pick it up as you want to.

So we're going to march for four, three, two more, and get ready. We're going to take it
right to a step touch right now. Here we go.
Step touch. Now when you're doing
your warm-up, if you don't do it
exactly like I do, that's okay
because all we're doing is warming up those muscles.

So you want to have
good posture, abs in, shoulders back,
and head up. We're going to do
four more, guys. And three, last two, we're going to take it
back to a march, so march it right here. March it out and we're going to do four, three, two,
hold it right there, feet are steady.

Your feet should be
shoulder-distance apart. Take arms up, loosening up
the shoulders now. So take it up and down,
take it up and down. Can you guys feel everything starting to loosen up
a little bit? - Yes.
- Here we go.

Let's do five more,
and four, last three, two more, and one. Now what I want you to do is
I want you to reach back, make sure
your chair's behind you. And we're going to have a seat. Now what we're going to do is we're going to
warm up the quads now.

You should have your arms out and just stand it up
and take it down, and stand it up
and take it down, and stand it up. How are you guys doing
back there? Okay, now you should feel
your legs starting to warm up and let's just do four more. What you do
when you warm up, a lot of times,
you'll do exercises, or your warm-up
will resemble the exercises that you're going to do later. So you're warming up
those muscles.

Here we go,
this is the last one. Take it down.
Keep that seated position. Take your hands and put it
right on the sides of the chair,
take your legs out, they should be
shoulder-width apart. So go ahead, Grisel,
take your feet just a little bit wider,
a little bit wider, there you go.

Now we're going to
point the toes. This is warming up your calves
and your ankles. So stretch and flex, stretch and flex, stretch and flex. Let's do three more
and two and last one.

Perfect. Yeah, good job. That's great. Now does everybody feel
pretty warm? - Yeah.

- Now if you need a little bit
more time to warm up, you can always take
a couple extra minutes, but we're going to go ahead and start our strength
and balance exercises. The first thing
we're going to do is arm curls and we're going to do
ten of them. Grisel and Jerry
are going to be our modifiers and what they're going to do is they're going to stay
in a seated position. The rest of you,
we're going to grab our weights.

And we're going to turn around. Now you want your feet to be
shoulder-distance apart, are your feet
shoulder-distance? Pull your shoulders back,
abs in, head is up. Elbows should be
tight in to the side and take it up
for an arm curl. We're going to do
ten of these.

Here we go,
and two, three. Now, if you feel it getting
a little bit hard, you want to be sure
that you continue to breathe. And you want to breathe
on the upward movement, the exertion. We've got two more.

How are you guys doing? - Good.
- Your form looks good. Now if you ever
want to practice, and that's good. Now shake out those shoulders just for a second. The next exercise
is overhead arm raise.

You want to have your arms,
let me just check everybody out. You wanna have your arms
in a 90 degree angle or goal post position. So take it up and you can use
different things when you're doing this. You can use, you know,
soup cans, water bottles, I'm using dumbbells.

Here we go,
we've got four more to go... And three,
and if you ever get tired, you can always stop. And one more, here we go. Take it up, take it down.

Once again,
relax those shoulders. The next thing
we're going to do is chair dips. Take it down,
put the weights down, and we're going to
have a seat in the chair. You want to have your hands
on either arm of the chair and what you're going to do is you're going to
lift yourself up.

Now this is
a difficult exercise, so even if you just lift
just ever so slightly, it's a good thing. So we're going to do
ten of these. And take it up. So we're working the backs
of the arms or the triceps.

I know you guys can feel these. You wanna make sure that
the chair that you're using is not too wide. You want to make sure
that it's about shoulder width so that way you're not
going to put any stress on your shoulders
or your elbows. We've got two more of these and last one.

Perfect. Okay, the next exercise
is the chair stand. Now we did this in the warm-up but we're going to modify it
just ever so slightly. So what I want you to do
is cross your arms.

You guys good? Okay. Lean it back, okay,
take it up, arms are out. Stand it up. So once again,
when you lean back we're adding
a little bit of ab work so draw those abs in tight
and then when you're standing, you're working those legs.

Cross, lean back,
now breathe out on the exertion so that would be when you do it. Breathe in now,
so cross the arms, lean back, and forward,
take it up. Now if you have any problems with your knees, you know, this is something
that you might wanna modify. So, you know,
listen to your body.

This is your work out
and you want to make it so that you can do it
comfortably and safely. So take it down. How are you guys doing
back there? - Great. - Okay,
we've got three more.

Now you guys are breathing,
aren't ya? - Yes.
- Okay, now remember, the exertion
is the standing up part. We've got one more
after this one. Is everybody good? Last one, and take it down. Okay, now we're going to move
right into lower body.

This was working the quads but we're going to work
the lower body now. So we're going to do
side leg raises and we're going to do
ten side leg raises. Draw the abs in tight,
stand behind your chair. Now be sure at home
to hold on to the chair until you feel
very comfortable.

So you're going to get
that good posture position, abs in, shoulders back,
head up, and take the leg out
to the side. Now you want to make sure
that you keep your legs straight and the foot flexed. That way, you're going to get
the most out of the exercise. Take it out to the side, we're working the hips
or the abductors.

We've got three more, last two, and just one more. Now shake it out
or do little steps and we're going to move
right over to the other side. Here we go, left side. Take it out.

Remember, straight leg
and good posture. Now if you get tired, you can always push
that pause button and come right back to us. If you need to get
a drink of water, do it whenever you need to. We've got just two more, and one more.

Perfect.
Once again, little steps, shake out those hips,
next exercise back leg raise. So are we ready? - Yeah.
- Abs in, take that leg back. Once again,
legs should be straight, good posture,
foot is flexed. Here we're working
the hamstrings or the back of the leg
and the glutes.

Here we go. We've got three more and two and one. Here we go, shake it out. We've got the other side now.

Here we go, take it back. Mitter: You can feel
the pressure in thighs, yeah. Sandy: Okay, now Mitter,
what I'd like you to do is you're starting to lean forward
just a little bit like this, so keep that posture good. We've got four more,
perfect.

Now posture is so important
and just one more, ok, shake it out. So our toe stance, now this is
going to be working the calves. We're going to do ten of them. And take it up.

- I like this one better.
- You like this one? - It's easy.
- This one's good. Now what you want to do
is take it up, hold it for about a second, and then take it back down. Relax the shoulders, and take it up. Now if you want to
work balance, you can take it
to your finger tips and take it up and done.

Shake it out. The next exercise
is standing on one foot. Now this is
a balance exercise, so what you want to do,
start out, both hands on the chair. Take the right leg up,
soften that plant leg.

You never want to
lock your knees, so we're going to take it and we're going to hold it
for ten seconds. So take it up. Now this is an exercise
that you can do anywhere and it will take some time and you might feel yourself
get a little wobbly, so just hold on. And what we're going to do is
we're going to go ahead and switch that other leg
right now.

So the left leg is up now,
take it up. Remember, abs are in, this is where you get
the stability. You get it from your core,
and hold it. Relax your shoulders,
don't forget to breathe, guys.

And let's switch,
right leg is up. I'll do these things
when I'm at the grocery store, I'll be holding
onto the grocery cart or onto the counter
when I'm doing dishes, and I'll do things like this. And let's switch. Left leg is up.

Remember, soften that plant leg,
abs are in, maintaining that good posture
is so important. And let's switch. Back to the right leg. Now, you could also,
if you wanted to, add a little bit of...
And let's switch.

Left leg is up,
add a little of a squat, working the quads. And what that does is
it challenges the balance just a little bit more, but let's hold it. Take it back up and hold. And switch legs.

Right leg is up now,
remember, keep that knee soft. And switch, and take the right leg up. Now, how are you guys
feeling back there, you pretty confident? - Yeah.
- Let's drop one hand, only if you want to. Remember,
this is your workout.

You do what you feel
comfortable doing. And let's switch. Okay, are you guys ready
for a real challenge? Hold on with both hands,
close your eyes, okay? Can you feel
the difference? I can feel the room
sway a little, I'm opening my eyes back up. And switch,
back to the right leg.

Now the importance
of balance, I can't explain
how important it is, I mean,
it's just crazy. Because balance is something,
as we get older, starts to become
a little bit more challenging. So it's something
that you need to work on. And take it back
to the left leg.

So balance and flexibility
are two things, as we get older, start to get a little bit
more challenging. And sometimes,
when things are challenging, those are the things
you don't want to work on. But that's exactly
what you need to work on, so let's switch. Back to the right leg is up, we've got four more of these
to do.

Ok, I'm going back
to one arm down. Other arm down. Now don't do this unless you've got the chair
in front of you so you can grab it
if you need to. Right leg is down,
left leg is up.

How's y'all's balance
back there? - Good.
- Are you guys good? - Yeah.
- Okay now, try not to lean
on the chair too much. Work on,
work on that balance and let's switch. We've got three more. And switch.

Back to the right leg,
that's your working leg. And let's switch. Right leg is up,
we've got two more to go. We can do that,
we can do anything.

Now the thing is, you know,
you wanna make your exercise fun so if you have favorite music that you like to listen to. You know pick out
your favorite artist. Right leg is down, and let's drop
that left leg, back up on the right leg, and this is it. Okay, we've got right leg to do and switch, left leg, and switch.

Now, how's everybody feel
with your balance? - Great!
- How do you guys feel out there
with your balance? That's great!
Keep working on it! The next thing
we're going to do is we're going to go back
to upper body. So we're going to
grab our weights. We're going to do
front and arm, front arm raises
and side arm raises. Now back to that position
that we want, which is feet
shoulder-distance apart, abs in,
shoulders back, head up.

We're going to
take the arms up. Nice and straight
and then take it down, and out to the side. Now you don't
want to go any higher than your shoulders. So take it up and take it up.

We're doing this
in a combination format and take it out, take it up. Now if this ever gets heavy, what you can do,
modifications is the further your arms,
or hands are from your body, the heavier the object is,
of course. So you could always,
let me do one more of these and I'll show you
a modification. You can always take it up
like this, but, and that would
make it easier.

Or you could just drop weight, because even doing these
with the arms is a good thing. Take it up, we've got
one more to go. - No problem. - Good job, guys.

- I'm feeling the burning. - Oh good, okay, that means
the muscles are working. Let's go ahead,
put the weights back down. Our next exercise,
and our last exercise, is the grip.

Okay, so grab
your tennis balls. Now the grip
is so important. We're going to do ten of these and what I want you to do is
I want you to hold, each time,
three to five seconds. So you're going to
squeeze the tennis ball and then release, and squeeze and release.

Now this is working
your fingers, it works
a little bit of forearm, a little bit of biceps. But I've noticed
as I've gotten older that I have trouble
opening water bottles and peanut butter jars. So it is an important thing
to work on. And take it out,
take it in, we've got two more.

Okay, one more time
after this one, okay, guys? And squeeze. Good. We're going to put
the tennis balls down. Now what I'd like to do is, everybody,
grab your water bottle.

Let's just have
a little sip of water before we get started, we're going to start
our second circuit. How's everybody feeling,
are you okay? Mitter: I need some water. Group: Okay. Great! Sandy: Okay, at home, if ever
you need to take a break, take a break.

We're going to start
our second circuit which means starting back off
with the arm curls. So, is everybody good? - Yep. - Let's rock.
Take it up. Now, once again, feet
are shoulder-distance apart.

Get those elbows
nice and tight to the side. Take it up,
take it down. Now if you've noticed,
Jerry's got wrist weights on his, on his, on his arms
and that would be an option that you could use
if you have arthritis. Because sometimes
when you have arthritis, using that grip to hold on
can be difficult.

But the other thing
that you want to remember is that you don't want to be
squeezing the weights. You wanna hold them lightly and take it up. Perfect. Now shake out those shoulders
just a little bit, taking it up.

Now back up
to an overhead arm raise. Ten of these. Now if you ever get tired,
you can always do, I'm going to modify it
right now, you can take one arm up. And the other.

But I'm going to keep going
on both. I'm feeling pretty good. We've got two more. Here we go, last one,
take it down.

Shake out those shoulders. Next exercise,
chair dip. Now who remembers
what exercise this one's for? We're working the triceps, so grab the sides of the chair. Give your, roll your neck out
just a little bit.

Sometimes people
tighten up, you know, when they're exercising, and so you have to remain
relaxed. So here we go. Now feet are
shoulder-distance apart. You've got the arms
on the chair and you're going to
push yourself up.

The abs should be in,
and two. This is one of
the harder exercises that we do in this routine. - True. Yes.

- Grisel says yes, we do. Now if you have any trouble
with the exercises, some of the exercises, what you should do is
maybe go look, and watch yourself doing them
in the mirror to make sure that
you're using proper form. We've got two more. I'm watching you guys
back there.

You guys look good. And one more, here we go. And once again,
shake out those shoulders. Next exercise,
chair stand.

Ten of them, okay? Now remember:
Cross the arms, lean back, sit up, straight arms out,
and take it up. Now make sure that the chair
is behind you. I don't want anybody
falling down. And take it forward, arms are straight
and take it up.

Cross the arms, lean back. Now once again,
draw the abs in tight. It's amazing the things
that you use your core for. But doing this chair stand, you actually do use your abs when you're trying to stand up
a little bit.

- Oh great,
I need to work on that! - Good! Everybody
needs to work on that. Here we go. Now with the sample workout, we're doing three circuits, so 10 repetitions each time. So lean back.

We've got three more. And if you start to get tired, you can always slow it down
just a little bit. We've got two more.
Is everybody good? - Yep.
- Okay. One more.

And take it up
and shake it out. Go around to the back
of your chair and we're going to do side
leg raises, second time. Draw those abs in tight. Feet are
shoulder-distance apart.

Pull the shoulders back
and hold on to the chair. Now take it out to the side,
remember, straight leg. It's so easy to bend that leg but what I'd like you to do
is keep it nice and straight. Flex the foot,
and we're working that hip.

We've got four more, and three, last two, and just one more,
here we go. Now shake it out, little steps, left leg is working now. Abs are in,
keep that good posture for me, take it out. And two, we're gonna make sure that your chair
is the right height.

If it's really low,
you might be leaning forward. So if you're back out at home,
what you want to do is make sure
you have a nice chair that's the right height
for you. Take it out, just two more, here we go. And the last one, good job.

Grisel:
Oh, that one burned. - Yeah, well,
wait till the, wait till
the third circuit. The next exercise,
back leg raise. Good posture,
take the leg back, we're going to do
ten of these.

Here we go, and two. Remember,
nice straight legs. If ever you have the opportunity
to use a mirror to do these exercises,
that way you can really watch to make sure that you're
using good form. So, because in the studios
and so on, we've got mirrors everywhere.

And done.
Beautiful. Switch legs. Take it back... And back.

Now can you guys feel this
working the glutes? - Yes. - Great, that's what
I'm talking about. We've got four more,
here we go. Four, three, last two, and just one more,
here we go.

Next exercise,
let's shake it out first. Toe stands, ten. Take it up,
and once again, feet should be about
shoulder-distance apart. Take it up and hold it
for a second and down.

Now if you want to modify this, and make it harder, you can
always do it on one foot, and that way you're raising
more body weight. But we're going to take it
back to two feet, last one and done. Once again, shake it out. The next exercise,
we're going to do balance.

So you're going to take it
up the right leg. Now remember where do you get
the balance from. We're going to do
ten of these and we're going to hold them
for ten seconds. So I'm going to do it
a little bit more challenging.

Remember,
keep that knee soft. And let's go ahead
and switch, how's everybody doing? So soft plant leg,
left leg is up, have your chair always nearby
and let's go ahead and switch. Right leg is up now. Okay, we're going to start
playing around here a little bit.

Now right leg is down,
left leg is up. Let's drop one hand only. - I can do both. - You can do both,
you're a star.

Way to go, Mitter!
I love it. He's going to grow wings
back there. And take it down. And switch.

So let's switch,
and take it up. And let's switch,
left leg is up. Now balance is important. I know sometimes
it's not something that you want to work on, keep working on it though, guys.

And you've got
four more to go, and hold it,
and take it down. Okay, are we ready to try something different? Both hands
on the chairs, guys. And take it down. And switch legs.

Okay, I kept my eyes closed
while I switched this time. Now remember, soft plant leg,
and switch. Now we've got four more. I jumped the gun there.

And switch. Ten seconds
can seem like a long time. - Yes. - So let's switch.

We've got
the right foot up, soft plant leg, and let's take it down. Three more. Did I hear
a moan over there, Grisel? - Yes. - Are you getting tired? - No, but I'm feeling
the workout.

- Great. Okay, well,
I want you to feel it, but remember, at home,
if you ever get tired, just push the pause button. Stop for a minute
and then turn it back on. Last one after this, guys,
okay? So we're going to do
one more time on the left.

And then,
right and left. Now starting out
your workouts. You know, it might be
a little bit exhausting at first and then as you get
in better shape, you can maybe go through
the whole workout without stopping. So switch legs.
Last time, guys.

Okay, I'm dropping
both hands. And take it down. Is everybody good?
- Great. - Shake it out
just a little bit.

We're going back
to upper body. Grab your weights. Grisel and Jerry,
you're going to be seated, and Mitter and Irene
are going to be standing up. So here we go.

We're going to do
front arm raises, side arm raises,
ten each. We're going to do them
in combination format. So take it up. Remember: Good posture,
feet shoulder-distance apart.

And once again,
if you get tired, you can always
just drop weight. Or if it gets too easy, remember you can add weight because you want it
to be challenging. You want
those last three reps, you want to feel them. And as Grisel was saying, that she could feel
the burn earlier.

- Yes. - So that's a good thing. You want to feel
your muscles working. Okay, we've got, let's see,
we've got three more.

Remember, no higher
than shoulder height. Two more, and last one, here we go. - I feel it
on my shoulders. - Absolutely.
Absolutely.

Go ahead and put the weights
back under your chair. Last exercise: Grip. So this will complete a circuit, so what we're going to do is
go ahead and grip ten times, holding three to five seconds. So squeeze.

Is everybody ready? - Yes.
- Okay, and squeeze. Now you can use
different things other than tennis balls. You could use play-dough, you could use a racket ball, or they actually have equipment that you can buy
that works the grip. Go ahead, squeeze.

Hold it and release. And hold, good,
and release. Hold and squeeze,
and release. Squeeze, now can you guys
feel this? - Yes.
- Good.

And one more time, hold it, five, four, three, two and done. Let's take it down. One more circuit. Now, is everybody good
or do you need a sip of water? You're good?
- Yep.

- Okay. Now if ever you need
a drink of water, just stop and grab
a sip of water. It's always good
to stay hydrated. We're going to go ahead
and take it back up to a standing position.

This will be our third circuit so you might be feeling
a little bit fatigued. You're going to keep
those elbows tight, feet shoulder-distance apart, keep that good form now. If you feel fatigue coming on, this is when you might
want to drop weight or change weight
maybe to a lighter weight. Because safety
is always first.

Okay, here we go. We've got four more to go. And three, last two, and just one more,
here we go. Not so bad.

Shake out those shoulders. Now remember, relax your neck
every once in awhile, we're going to do
overhead arm raise. Back in the goal post position. You know, it's important
to keep that, those 90 degree angles,
take it up, almost to a touch
and bring it back down.

And up and if you feel yourself
going like that, it's not exactly
what I want you to do, because taking it down to here
actually works your shoulder and holding it
for just a second. And take it back up. Now can you feel
those shoulders? We work shoulders a lot
in this workout. But that's important.

We've got two more, and one more
and take it down. Once again,
relax those shoulders. Go ahead, put the weights
back under your chair. The next exercise:
Chair dip.

Both hands on the arms
of the chair and here we go. Now, what you want to do is you want to raise yourself
up and lower. Now, if you feel
especially strong, you can almost sit
on the chair but not quite. That way, you're getting
a little bit more workout and you really feel
those triceps working.

I'm going to up it
a little bit, I'm going to take it
to one leg. Now you at home,
if this is okay, go for it,
but once again. Just two more. - It's tough for me.

- Yeah, and done. Beautiful, feel that? Yes, it really works
those triceps. Next exercise,
we're going to go back, we're gonna do the chair stand,
so stay in that seated position, cross your arms. Now remember,
draw the abs in tight, lean it back,
sit it up, arms are straight forward, and stand it up.

We're going to do
ten of these. Cross, take it up,
arms are out, stand up. So once again, cross,
lean back, now breathe out
on the exertion so that would be
when you do it. Breathe in now,
take it back.

Now some exercises, you know,
you can just do slower in order to modify them. But it's important,
this is a great exercise because you need to be able to
work these quads as a functional movement
that you use in daily life. So it's so important
to work these muscles. I do it
with a lot of my clients that are
knee replacement people.

Because these are exercises
that they need to use every day. And take it up. We've got two more. Last one, here we go.

Is everybody good? - Yeah.
- Okay. Rest for just a second. The next thing
we're going to do, stand up. We're going back
behind the chair, we're going to do
side leg raise.

Ten reps, last circuit,
so feet shoulder-distance apart, draw those abs in tight, keep that good posture for me, take that leg out
to the side, nice straight leg. Flexed foot. Three, this is four. So now, do you guys see yourself doing this at home? I think
it's a really good workout, we're doing total body.

Shake it out
just a little bit. Abs in. Take it out to the side. But a lot of these exercises
you can do, you know, around the house.

You don't have to do
the whole routine all the time. So what you might want to do is
do the routine and then the next day
go for a walk. That way, you're going to get
a little bit of cardio in. We've got two more,
and last one.

Okay, little steps,
shake out those hips. Last, um, what we're going to
do next is back leg raise. Remember,
keep that posture up, I'm watching you, Mitter. Okay, keep the shoulders back, relax the shoulders,
just a little bit.

Take the back of the leg
straight back, ten reps. This is three, four, five, keep the foot flexed. What that does is it just
incorporates those muscles just a little bit more. We've got two more and just one more.

Okay, shake it out,
here we go. Second leg, two, three. Now once again,
if music drives you, put on your music. You can turn down the sound and just listen to something
that you like.

Because after you learn
the routine, you know what the movements are. So take it,
shake it out. Next exercise:
Toe stands. Here we go.
Ballerinas, guys.

Take it up. - It's my favorite one, easy. - Ten times,
here we go. This is four, now hold it for that second, and take it back down.

We've got three more to go. Just two more. Relax those shoulders,
and just last one. Take it, relax.

Now, next exercise:
The balance. Standing on one foot,
here we go. Get ready, we're going to do
ten seconds each foot, ten reps. So that means
ten on the right foot and then ten on the left.

But we're going to alternate. That way we get to rest
that plant leg. Okay, and take it down. Let's switch.

So the left leg
is up now. Now you can start out
with your balance, holding on. You can drop, whatever,
wherever your comfort level is. Just make sure
you keep that plant leg just a little bit soft,
no lock.

And take it down. Let's switch. Right leg is up. Now what places can you see
yourself doing this, Grisel? - In my dining room.

- Yeah. - Or while
I'm cooking dinner in the kitchen, yes. - Perfect.
And switch. I mean, you can do this
anywhere.

That's why they're great
exercises, but you have to remember,
make exercising fun. If you can make it fun,
it's a good thing because then you want to do it, and switch. Remember,
keep that knee soft. Right leg is up now, and switch.

Left leg is up. I used to work out
with my girlfriend in my basement
three times a week and we would do videos and then we would
walk the other days or jog. And take it down.
We did that for six years. So you at home,
don't say, well, I don't belong to a gym,
I can't do this.

You can do it,
you just have to want to do it. And you have to make it fun. Work it into your schedule
and switch. This is a lifestyle, exercising is where you make
a difference in your life.

And it's a good thing
because it's going to keep you healthy and active, and it keeps you able to move
which is good. Switch. Left leg is up, and switch. We've got five more to go.

And take it down. Now how are you guys
doing back there? - Great. - Okay, good thing
it's the last, the last of the circuits. And switch.

Right leg is up. We've got four more to go. And switch. Okay, are you ready to start
doing something different, guys? Okay, this time,
eyes closed.

We'll do it. And take it down
and switch. Eyes closed only if
you feel like you can and take it down. We've got two more to go.

Draw those abs in tight,
don't lose form just because you're getting
a little fatigued. So hold that form,
abs are in, shoulders are back,
head is up. Last time, right leg is up,
here we go. Let's do five, four,
three, two, and switch.

Left leg is up. Last time. Four, three, two, and one. Shake it out.

How are you guys doing
back there? Excellent.
- That was a good one. - Now what we're going to do, back to front
and side arm raises. So grab your weights. Okay, remember...

Are you guys good?
- Uh-huh. - Feet shoulder-distance apart, we're going to do ten. We're going to combo them, so we're going to do
front first, take it down,
out to the side. Front, and to the side.

This is three, four... Now once again, you can slow it down
if you need to. Or if you want more challenge, increase the weight. We've got three more.

So three, last two, and just one more,
here we go. Take it up
and take it down. Let's go ahead. Good? Okay, now last exercise:
Grip.

Grab the tennis balls,
once again. Now this time,
I want everybody to think about your posture. Just because you're seated doesn't mean you should be
like this, okay. Pull those shoulders back,
sit up straight, and draw those abs in tight.

I always ask my clients, when are you supposed to
hold your abs in? And they scratch their head
and they're thinking. Now we're going to do
ten reps, three to five seconds. And then after they think
about it for a little bit, they go, "Well, when am I
supposed to hold my abs in?" I go, "All the time." So when you're
walking down the street, keep that posture good. And squeeze.

And draw those abs in tight, keep those shoulders back, keep your head up. Let's do four, release, three, release, last two, squeeze,
squeeze, squeeze, hard, hard, hard. Release.
One more time. We're going to hold this
for five seconds.

Five, four, three,
two, and one. That concludes
our grip exercise and our strength exercise
in third circuit, so what I'd like you to do
is take the tennis balls, put them down
beside the chair. But before we start
our cool down and flexibility, what I'd like you to do
is grab your water. You at home too, because it is so important
to stay hydrated.

So have a sip. Are you guys ready? Here we go. Right into our flexibility
and cool down. I want you to grab your towel from underneath your chair.

Go ahead and stand up. What you're going to do is you're going to take your towel, put it in your right hand. I'd like you to throw it
over your right shoulder. Grabbing the back
of the bottom of the towel with your left hand, and what I'd like you to do
is keep your elbow nice and tight
to the side of your head, and pull down.

Now, you're going to hold
each stretch 15 to 30 seconds so that's a good amount of time, don't cheat on it. Okay, it's so easy; everybody finishes
their workouts and then
they just walk away. But stretching and flexibility
is so, so, so important, so what I'd like you to do
once again, pull down, and relax it
just one more time. Let's do it
one more time.

Now this time,
you're going to hold it for that 15 seconds. So hold. You at home too,
keep the elbows tight to the side of your head. That way, you're really
stretching out the shoulder, the triceps, and let's go ahead
and switch sides.

Now what I'd like you to do, hold the towel
in your left hand, throw it over
your left shoulder, grab the towel
with your right hand, down low. Okay, you guys got it all? Okay, here we go. Now, elbows close to the side,
once again, holding 15 to 30 seconds. You can do three to five
of these, okay? So we're going to do three.

And take it down. Now remember, stretching
is just slight tension, no pain. And let's just go ahead
and relax it for a second, and then pull it back down. A lot of times,
with the stretching, each time you do it, you might get a little bit
more stretch out of it, not always, but sometimes.

That it's something
that you need to work on on a daily basis. Stretching,
you can do every day. And relax it,
and let's do one more time, we're going to hold this one
for a long time, okay, guys? And take it down and hold. Once again, breathe in
through your nose and out through your mouth.

That allows you
to relax your body and allows maybe just a little bit more stretch. Okay, and done,
beautiful. What we're going to do now,
take the towels, put them back
under your chairs. Have a seat.

We're going to stretch out
the ankles. Now we were stretching
our ankles in our warm-up, but once again we've done
a lot of exercises between now and then
and what we want to do is we want to stretch
those calf muscles and ankles back out. So what we're going to do,
is everybody good? Point the toes and hold it
and let's go ahead. We're going to point the toes
back up toward the ceiling or towards your midsection.

And relax the shoulders, sometimes I find myself
tensing up a little bit too. So if you're at home
and you feel your shoulders tightening up,
go ahead and relax. Give yourself
a little bobble head there and point the toes. And let's point them
up to the ceiling, okay, this time,
we're going to hold it, for a little bit longer.

And point, and hold it for five, four, three, two, and back up to the ceiling. Okay.
Can you guys feel that working? - Yes.
- Good job, good job. Okay, hold it, for five,
four, three, two, and one. Okay, now what
we're going to do next is we're going to go ahead and we're going to get down
on the floor.

Now this is important for you
at home to remember. When you're getting
up and down off the floor, you have to make sure
that you do it safely. And you guys too, so what I'm going to do,
go ahead and stand up. I'm going to give them
verbal cues and while I'm doing it
I'm going to turn around, I'll have my back to you, but I want you to watch and see
how I do it maybe first before you do it.

So you're going to
turn around, you're going to make sure
that you have a sturdy chair so that way you have something to hold on to. So let's turn around, you're going to grab
the arms of the chair. You're going to take
your right knee down and then you're going to take your left knee down. Then you're going to take
your left hand down, then you're going to take
your left hip down.

Rolling over,
you've got both arms down. Take it down to
your right elbow, left elbow, and then you're going to
turn to your side and you're going to go ahead
and position yourself like you'd be watching TV. Now, you can take your head
and cradle it in your hand or if you have problems
with your shoulder, you can take it out,
and I believe Grisel and Mitter, I mean, Grisel and Jerry,
are doing the modified version, you can take it,
your head down to where it's laying flat
on the floor on top of your shoulder. So let's bring the leg back and if you have problems
with flexibility you can wrap a towel
around your ankle.

And stretch the front
of the leg, and this is called the front
of the leg stretch or your quad. And once again holding,
15 to 30 seconds, and then releasing. So we're going to hold it. And take it out.

Now when doing this,
if you have trouble balancing, you always want to be holding
your abs in, but you can bend this bottom leg
just a little bit and it will help stabilize you. Now, I'm going to straighten
my leg back out and let's release, and take it back. Now, if your leg is up like this
what I'd like you to do is take the leg so it's nice
and close to the other leg. Right on top of it
because that way you're going to get the most
out of the stretch and, let's take it out.

Now we're going to flip over
to the other side, so I'm going to turn my backside
towards you. And once again roll over. If you have shoulder issues,
once again, you and take that arm
straight out and if not, you can cradle
your head in your hand. Now I want a nice straight line
with the body, if you need to bend
that bottom leg.

And thank you, Jerry,
for being our modifier, take the leg back
and you want to grasp it maybe right above the ankle
and hold it. Can you guys feel
that front of the leg stretch? - Oh yes.
- Good, good. We worked them hard. Those chair stands,
that was good work, that was a lot of work.

Okay, and extend the leg
or release. And let's pull it back again, and hold it. Now remember, breathe in
through your nose, out through your mouth. Just relax your body
and allow the stretch to happen.

And let's go ahead,
release. And let's do it
one more time. Okay, here we go.
Hold it back... And...

Sometimes you get in a hurry, you want to avoid
the stretching. Don't do it,
it's important. Okay, here we go,
we're going to release the leg. Now what we're going to do is we're going to roll over
to our back.

And we're going to stretch
the back of the leg, and once again we're going
to start with the right foot. And if you start
with your right foot, you will always remember
where you're at. So, start right,
then go left. Now, Jerry,
that is a great idea.

If you have any issues
where your neck just feels like it needs
a little extra support, just go ahead
and throw a towel behind that. And then, that way it allows you
to relax more into that stretch. And take it down. Now we're just going to
stay on the right leg.

So let's go ahead,
take it back up. And each time holding it,
15 to 30 seconds. And breathe in
through your nose, out through your mouth. And let's take it down.

Now if you have a little bit
of a problem with flexibility, you can keep this leg
at a bent knee which is going to allow you
a little bit more stretch. And if you can't reach
all the way up to your calf, maybe grab behind your thigh
or grab your hamstring, so I'm going to grab
back up here, I'm going to straighten
this leg back out. Okay, and let's go ahead,
just take the right leg down. Now we're going to switch over
to that left leg, so remember, position yourself
for what works for you.

What feels good
to your body. 'Cause remember,
this is your workout. And hold it and take it down. Now how does that feel, Jerry, with a little bit of support
for your neck? - It feels good
with that support.

- Good, because you know,
if you're not relaxed, you're not going to get
as much out of that stretch. Okay, and hold it.
Now remember, breathe. So let's go ahead,
breathe in through your nose. Nice big one, and blow out
through your mouth.

And let's take that leg down. We've got one more stretch
of the hamstring, so let's bring it back in. And hold it and relax. Now if you want to add
a little bit more intensity, you can point your toe down
and that's going to give you a little bit more intensity
in that stretch, adds a little bit more
of a calf stretch also.

And let's take it down. Now here's what
we need to do next, we need to get back up
off the floor. So everybody,
you guys ready? This is pretty comfortable
down here. Let's go up to our elbows, we're going to turn over.

We're going to go up
to our left hand, we're going to turn our body. Go to your knees. Now, okay. Down on your knees, Mitter.

Okay, right hand
is on the arm of the chair, left hand,
take your right knee up, take your left knee up. Come up,
roll the shoulders back, dust yourself off,
and give yourself a good hand. You guys did a great job. You guys at home,
I hope you enjoyed the workout.

Thank you so much..

12 Exercises To Change Your Life

- [Voiceover] Exercising can
make you a happier, chiller, more sexually aroused person. But it can also be
expensive and confusing. Good news. You can do these twelve,
totally free exercises pretty much anywhere, anytime, using nothing but your own body weight.

So sorry, you're out of excuses. Pushup. Put your hands under your
shoulders, and keep your feet hip-width apart. Keep your body in a straight line from the back of your head to your hips.

Don't tilt your head or lift your butt. Keep your elbows in and close to your body throughout the movement. Plank's like a pushup,
except you don't move. Your body should be in a straight line.

Tighten your core, tuck your chin, look at the floor, keep
your feet hip-width apart. Squeeze your ass. And breathe. To up the ante, do plank taps.

Keep your body still as
you tap your left shoulder with your right hand. Then tap your right shoulder
with your left hand. Carry on, alternating between hands, and getting fit as (censored). Glute Bridge.

Lie on your back with your feet hip-width apart, toes facing
forward, and your knees bent. Contract your abs and
push through your heels to lift your hips off
the (censored) floor. There are four lunges you need to know to change your life. Side lunge.

By keeping your chest
up, shift your weight through your mid-foot and heel, while lunging as low as
your flexibility allows. Don't get (censored) sloppy and let your knees travel
forward past your toes. To do a reverse lunge, start out standing straight. Step one foot backwards, keeping your front knee
at a 90-degree angle.

Keep your chest up like
you give a (censored) and distribute your weight
evenly between your feet. Allow your back knee to
lightly tap the floor, and push through your
front heel as you stand up. Spider lunges sound scary, if you're afraid of spiders. But they're not.

Start at the top of a pushup position. Bring your right foot to the
outside of your right hand, landing with a flat foot. Bring your foot back to plank
and repeat on the other side. Keep your shoulders over your hands, and your hips in line with your body.

You've got this dawg. Jumping lunges aren't for pussies. Keep your front knee at
90-degrees and lunge as low as your flexibility allows, without the back knee touching the floor. Seriously, don't let it touch.

Keep your torso vertical as (censored), and your weight distributed
between your feet. Jump to switch your feet. Land softly. Single-leg deadlift.

Keep your back flat, your core tight, and your weight evenly
distributed in your planted leg. Raise one leg behind you, hinging at the hips with
your toes pointing down. Don't be an (censored). Bend only as low as
your flexibility allows.

Pull yourself back to stand, using the hamstring of your planted leg. Keep your head neutral, keep going. Squat. Put your feet somewhere between hip and shoulder-width apart.

Turn your toes out as needed, keep your chest tall, and look ahead and slightly up. As you bend, be sure your knees track in line with your toes. Squat only as deep as
your flexibility allows. You know how deep that is.

When you're feeling advanced, it might be time for the squat jump. Squat until your thighs are
parallel with the floor, with your chest up. Hold your arms straight as you squat, and push them behind
your back as you jump. Exhale as you jump as
high as you (censored) can and land softly.

Walkout. Keeping your legs as straight
as your flexibility allows, and your back flat, bend at your waist, and
place your hands on the floor in front of you. Keep your core tight as
your walk your hands out to a plank position. Push your hips as high as possible, and press your heels into the ground as you walk your hands back in.

It's about the god(censored)
journey after all. Not the destination. You look fitter already..

8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)

What's up guys, Jeff Cavaliere, ATHLEANX.COM. Let's take a look today at the best Dumbbell
exercises that you can be doing, and we have to qualify first that these exercises were
chosen because I feel like you can get the best bang
for your buck if you're going to do just a few exercises with a Dumbbell exercises. And why Dumbbells? We love them here at ATHLEANX
because they allow you to train like an athlete. You have that three dimensional freedom that
you just aren't afforded with a bar, and you also have that compact space that you can
be using to train at home.

A lot of guys don't have room for a full Barbell
set but they can clearly fit some Dumbbells in their house and therefore get a great workout
in. So let's take them and break them down one
by one and point out the benefits of each as we go. Alright first up is the Dumbbell Curl and
Press. And yes, this is a compound exercise.

Most of the exercises in this video will be
compound exercises. Because again, we have to get the most bang
for our buck, get that work done, get the muscles working quickly. Well with the Dumbbell Curl and Press we have
a Bicep movement and a Shoulder movement. And what's great is we actually get them to
blend themselves together, a pull and a push, because of the function
of the Biceps.

We know that the full function of the Biceps,
to fully contract, has to include some sort of elevation or flexion here of the Shoulder. Well we get that, we get the Curl, we get
to continue it right up and through into a flex Shoulder which completes the Shoulder
Press. So we have antagonistic muscles that normally
don't like to work together that are actually working together for the common good here
to create a great exercise. Next up is an exercise I like to call the
Crush Grip Goblet Squat.

Yes it's a Goblet Squat, we know that a Goblet Squat is a great
way to train our lower body. Everything, our Glutes, our Quads, our Hamstrings,
and what's great about the Goblet Squat is it actually drops us right down into our natural
center of gravity. So for those people that have a difficult
time figuring out where they should be squatting or how wide their feet should be, if you attempt the Goblet Squat normally,
you'll squat right into the position that's most comfortable and biomechanically correct
for you. Beyond that, with the Crush Grip we're actually
getting a chance to incorporate some upper body activity into what would normally be
a passive movement for our upper body.

If you grab a Dumbbell, on the normal Goblet
Squat position which is just holding underneath, you're not really doing anything actively
to hold that Dumbbell, other than supporting it with your hands.
But with the Crush Grip, you're actually squeezing the Dumbbell between your hands. You're getting an activation of the Chest.
You're getting an activation of the Delts. You're getting an activation of your Traps.
You're getting an activation of your Core. Everything now is working, from top to bottom.

This makes a superior version of a Goblet
Squat, which was already a great exercise. Next up what some people call the Upper Body
Squat, the Dumbbell Pullover. I've covered the Dumbbell Pullover now in
two references. One as a back exercise and one as an upper
chest exercise.

You know what, I don't care how you do it,
it's all in the technique. Either way, this is one of the best exercises
you can do, especially if all you've got is one Dumbbell. You see, if you take the Dumbbell and your
squeeze your hands together, as I've shown you in the past. You try to pull your hands up against each
other as you pull over your chest, it's going to work more of your upper chest.

If you let your elbows flare out a little
bit and you drive with your elbows, lead with your elbows and not with your hands, then you start to get a lot more Lat activation.
But as I said, it doesn't really matter which one you choose, mix them up back and forth
between sets. Work both areas, why not? This is still one
of the best exercises you can do for your upper body and certainly one that I would
include in my 8 best. Back to the two Dumbbell exercises, and this
is one that a lot of guys still haven't caught on to the value and benefits of it and it's a traditional Farmers Carry. With a Farmers Carry you simply load up that
weight as heavy as you can and do exactly what I'm showing you here, you walk.

And if you don't have a lot of place to walk,
then walk back and forth in whatever space you have. The fact of the matter is, that trying to
hold onto these Dumbbells becomes infinitely more challenging when you add movement with
your lower body. You can try to just stand here and hold Dumbbells,
it will be that much easier but it's when you have that weight shift going on and the fact that your Core hasn't been stabilized
from right to left when you're in a single leg stance, it just makes it that much more demanding
and your grip tends to give out a lot faster. Now it's not just a grip and form exercise.
It's also a very demanding upper back, mid back exercise.

If you're going to hold these things and hold
them for very long, you're going to have to learn how to hold with the bigger muscles and let them help you in your upper back. And you can see here, as I walk away, my Triceps,
everything is kicking in to try to hold these Dumbbells up. And of course by having the locomotion component
here, we're actually walking too. So we need to make sure that our lower body
gets involved too.

This is a total body exercise, literally from
your fingertips all the way down to your feet. Speaking of those feet to fingertip movements,
the Dumbbell Thruster. This is one of those ugly ones. Yeah, these
are the ones that just kill you because you're basically working everything in your body.

You start all the way down here in a Squat
position and as you come up, you let that momentum continue. But the momentum is only going to get you
so far. The only way you're going to get those Dumbbells up and over your head is if you
Press them, and if you have some pretty good strength
to do so. You can load this weight up as heavy as you
possibly can because likely, you're going to be able to handle the Front Squat weight
that you are using.

It's a matter of how much you're going to
be able to Press up and over your head that's going to be the limiting factor of this exercise. But it doesn't matter, this can quickly become
a great Metabolic exercise as well, depending upon what you're working for. Go a little bit lighter, go for higher reps,
make it a great Metabolic booster. If you want to go heavy, you know what to
do.

Load those Dumbbells up a little bit more and turn this into a Classic Builder for your
shoulders and your legs. At ATHLEANX I always say we like to put the
Core at the Core of everything we do. Well this is a perfect example of it. Yes, we can do a regular Dumbbell Incline
Bench Press.

And we do, do regular Dumbbell Incline Bench Presses. However, this is a 1 Arm Dumbbell Incline
Bench and by making this one little tweak, we made the exercise that much more demanding
on our Core. You can see that as I lower the Dumbbell all
that weight wants to pull me to one side. The only thing I have to stabilize and prevent
me from rolling off the bench in the direction of the heavy Dumbbell, is my Core and my Obliques.

And I have to make sure that I can contract
everything together to keep my low back flat on the bench and then initiate that momentum that I need
to push that Dumbbell back up in the opposite direction. You see we don't have to just overcome the
force of gravity here but really the mechanical disadvantage that our Core is put in, here
as we weight up and lower down that Dumbbell. So yeah, this is a great exercise to actually
teach us how to overcome the weaknesses we might have in our Core, and generate enough force to get that Dumbbell
back up for yet another rep. Not much to debate here when it comes to this
exercise, especially as a Metabolically demanding exercise, this is a Dumbbell Swing.

All we're doing here is grabbing a Dumbbell
on end with both hands underneath one of the Dumbbell and basically mimicking a Kettlebell Swing.
And we know that with a Kettlebell Swing we are getting a great exercise for Glute and
Hip Extension. One of the weakest areas of our body, for
sure. This though can be done, for lots of reps
or not so many reps, again depending upon how much you load this up, but if you go fairly heavy and challenging
here, this will quickly not only become a great way to develop the strength in your
posterior chain, but you'll be huffing and puffing for sure,
after just a few reps. Last but not least, we have our Dumbbell Tripod
Row.

And yeah it looks very similar in motion to a Dumbbell 1 Arm Row but it's not. Because what we've done here is we've changed
our base of support, and by doing so, we've changed the challenge on our Core. With a regular Dumbbell 1 Arm Row, we have
one arm and one knee on the bench and the Dumbbell's held fairly close to our center
of gravity. But when we go back to the version I'm showing
you here, the Tripod setup, we've got a wider base of support, our center of gravity is still towards the
center here and we have one Dumbbell that's held more out to the side, a little further
away from our center of gravity.

You'll feel it, even on your very first rep
if you try this variation, that you have more of a challenge actually holding your body
still and straight as you move the Dumbbell, than you would on a traditional one arm, one
leg up because your body is much more in balance that way. However it's more athletically inclined here
because both feet are on the ground. We're in a more athletic position here, on our feet,
knees bent, butt out. I like this version better.

So there you have it guys, there's my 8 favorite
Dumbbell exercises. Each one with a justification of why it's
on this list and some even new to Team ATHLEAN. But that's just where it starts guys. These
are just Dumbbells, it's just a tool of the trade.

I want to know is, are you going to bring
the intensity and motivation to your workouts to execute these exercises properly to get
the most out of them. You see, that's where this all the beginning.
I'm here as a coach not just to put up my youTube video here for you, but to guide you through each one of my workouts. In the ATHLEANX Training System my role is,
as a Coach to try to not just show you the best Dumbbell exercises and the best workouts
and things to do, but how to pull you guys through it with that
proper motivation. We had a video the other day that I covered,
yes I was a little bit in a rant but I showed you guys that THIS matters to me.

This is my passion. I care mostly about getting
you guys, the best workouts you can possibly get. I also take my role seriously as a Coach,
to make sure that you get the most out of it. If you're looking to have me Coach you, for
the next 90 days, then head to ATHLEANX.COM.

Right now and let me do just that. In the meantime, take a look again at these
exercises, start trying them out for yourself and when you're ready for me to take you through
each and every workout, you know where to do that. Alright guys, if you found this video helpful
make sure you leave a comment and a thumbs up below and I will make sure I continue to
bring you everything you want to see. Alright guys, I'll talk to you again real
soon..

5-Minute Workout Yang Menggantikan Cardio Intensitas Tinggi

A 5 Minute Workout That Replaces High Intensity Cardio Is it you who always dreamt about the Fit Body, but didn't know how to start or Is it you who always thought that squats and crunches are just too much for you We found a solution for you. No matter whether you're a beginner or just a busy lady or gentleman These seven simple exercises will take just five minutes of your time and will suit any level of physical condition Because they're all based on one phenomenal exercise, plank. Hey don't run away no This is good Plank is famous for it's four main benefits, One, a toned belly Two, strong back. Three, flexible body, Four, good posture Just do it with us every day preferably in the morning when you're still fresh and full of energy And we will make sure that every training is fun and In just thirty days you will be surprised to find a so much slimmer and fitter body in the mirror hey What are you doing in my bathroom? So why do we make the first step to your transform body right now.

Let's start. You don't even have to start your stopwatch I'll be counting for you Exercise number one full plank Lie down with your belly on the floor Then raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally You need to keep this position only for 60 seconds, let's give it a try ready the countdown starts now Plank is one of the best exercises for core conditioning It strengthens your abs, but also works your glutes and hamstrings supports proper posture and improves balance How are you doing hold on try to breathe normally? Inhale... Exhale That's right Okay, just five seconds left five, four, three, two, one Wow that's great. Let's try the next one Exercise number two elbow plank Keep the same position on your belly now Raise your body on your elbows and toes and keep it horizontally Your body should make a straight line head to heels Don't forget to breathe normally This time only 30 seconds come on you can do it Plank is one of the basic poses in yoga So you can be sure it is absolutely healthy for your body and will keep you energized for the whole day Yogi's don't lie especially the yogi who said when you come to the fork in the road take it Three-two-one you are SuperDuper.

I'm amazed All right here we go exercise number three raised leg plank Prop your body in the position of elbow plank Raise your right leg to the level of your glutes or higher and breathe normally Up we go Breathe normally because your muscles will need to receive oxygen If you hold your breath your blood and abdominal pressure can increase significantly and have harmful effects on your body Three-two-one Now put your right foot on the floor and raise the left leg to the level of your glutes that's right hold on Apart from working on your back, abs, chest, neck and shoulders Leg raise plank also strengthens your glutes and back thighs and every exercise that we do should be healthy to your body so inhale exhale inhale exhale Two one great! Can see you're ready for exercise four left side plank Turn to your left side and put the left elbow strictly under the shoulder make sure your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line breathe normally And up, only 30 seconds Side plank makes your abdominal side muscles stronger and keeps your waist thin Whoo it's also a great pose to strengthen your shoulders and arms that's right. It's not hard is it? Five four three two one well done! Exercise number five can I guess mm-hmm right side plank Turn to your right side and put the right elbow strictly under the shoulder make sure that your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line and breathe normally And another thirty Seconds have started just now Keep your balance don't sink in the shoulder I can see you, you are doing great. We're almost there Three-two-one, okay, just two exercises left Exercise number six full plank again Absolutely, you've done this one before will let's repeat raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally This time only thirty Seconds you can do it Make sure your palms are right under your shoulders, if not move them carefully your body should feel solid Yes, just like that You are just a plank superhero, you know that don't you maybe five more seconds mm-hmm and here they are five four three two one Wow! And one last exercise to go Exercise seven elbow plank Yes again Okay, keep the same position on your belly now raise your body on your elbows and toes and keep it horizontally Your body should make a what straight line head to heels right and breathe You should hold the position for sixty Seconds How you doing keep your glutes down your body is a straight line yeah, there you go, Oh 30 seconds already passed and you are still standing. You are my superstar All righty Keep going Ahh five seconds left five four three two one All right, you've done it.

You are a god of Plank All right, and here is your daily workout plan summary that might be handy Number one Full Plank One minute, Two Elbow Plank 30 seconds Three, raised leg plank right leg 30 seconds, left leg 30 seconds Four, right side plank 30 seconds. Five left side plank 30 seconds Six, full plank 30 seconds Seven elbow plank one full minute And, one last thing before we say goodbye today once you feel that you are ready to intensify your workout Try not to lie down on the floor between the exercises and just keep your body up while changing the arms position Yeah, you can do it. I'm sure you can make it. See you tomorrow Have you tried plank exercises before share your experiences in the comments? Don't forget to hit the like button and click subscribe to stay on the bright side of life.

2-Exercise Workout toGet Slim Legs inaWeek

Two-exercise workout to tighten your legs in a week. Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks into great shape, you need to do squats! Yeah, I know, squats. Well, they work. So, we've made a week training plan for you.

You should perform only two exercises each day. They're simple, and you can do all of them at home while watching this video. Follow it, and watch your body change for the better. Day one - exercise number one - basic squat.

Start your weekly workout with basic squats. Place your feet shoulder-width apart, standing on your whole foot. Imagine you're sitting down on a chair, with your knees and feet in the same line and your back straight. You can keep your balance by raising your arms in front of you.

Rise back up as slow as you can. This exercise is one of the best for the butt, as it strengthens muscles of the buttocks, thighs and ankles. For a start, you should do it 10 times. Here we go.

10 9 8 7 6 5 4 3 2 1 Well done. Exercise number two - squat with kickbacks. Place your feet a little wider than shoulder-width apart and squat. As you stand up, transfer your leg to one leg and kick back with another.

Return to the starting position and repeat on the other side. You should do five times for each leg. Ready, go. Kickbacks will put your buttocks to work.

This exercise is a more dynamic version of the basic squats. It'll help you make your legs look perfect, and increase your muscle tone all together. Hey, great job. That's enough for the first day.

Day 2 - exercise number 1 - sumo squat. All right, set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. It looks easy doesn't it? These squats strengthen both your torso and buttocks.

Let's repeat the exercise 10 times. 10 9 8 7 6 5 4 3 2 1 Well done. Exercise number two - reaching sumo squat. This exercise adds some cardio.

So, set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. Keep your hands straight down. Strain your buttocks, stand up and raise your hand above your head.

Let's repeat ten times, okay? I'll count for you. 10 9 8 7 6 5 4 3 2 1 Day three - exercise number one - oblique squat. Your waist will thank you for this exercise. Set your legs wide apart with your toes outward.

Pull your hips back a bit, and squat 'til your knees are bent at a right angle. Strain your buttocks, and raise your left knee towards your left elbow. Repeat on the other side. You should do this five times on each leg.

So, totally, ten. Ready? Let's start with the left leg. 1 2 3 4 5 Now, the right one. 1 2 3 4 5 Well done.

Exercise two - pop squat. This exercise gives your muscles a rest after the previous static posture, flushes out lactic acid, and adds some cardio. Set your feet a little wider than shoulder-width apart. Imagine you're sitting down on a chair, with your knees and feet in the same line.

Strain your buttocks, bring your feet together while standing up and moving your straight hands back. You should do it only ten times. 1 2 3 4, Come on, 5 6 7, that's it, 8 9 and 10. You're doing super great.

Day four - exercise number one - narrow squat. It can also be called a warm-up or the pistol squat. Set your feet close together and squat down. Keep your back straight.

How many times should you repeat it? Only 10. I'll count for you. Ready? 10 9 8 7 6 5 4 3 2 1 Way to go. Exercise number two - pistol squat.

A tough exercise with a lot of work for your knees, so do it carefully, and don't squat too low. At the beginning, you might also want to hold on to something. Set your feet close together. Stretch your right leg in front and squat down on your other leg.

Then, repeat on the other side. You should do five times on each leg. Shall we begin? Let's start with the left leg. Here we go.

1 2 3 4 5, All right. Now, the right one. Ready? 1 2 3 4 5, Well done. That's it for the fourth day.

Day five - exercise one - curtsey squat. Many muscle groups are involved simultaneously. So, set your legs wide apart with your toes outward. Press your hips back a bit, and squat until your knees are bent at a right angle.

Bend your left knee and cross the right leg behind you. Repeat on other side. You should perform the exercise five times on each leg. Let's start with the right leg.

Ready? 1 2 3 4 5, Well done. Now, the left one. Ready? 1 2 3 4 5, All right, well done. Now, the second exercise.

Exercise number two - split squat. This exercise significantly strengthens your calves, hips and buttocks. Set your legs wide apart, one foot in front of the other. Keep your back straight and squat.

Repeat on the other side. As usual, you should perform the exercise five times on each leg. Start with the right leg. Ready? 1 2 3 4 5 Now, the left one.

Ready? 1 2 3 4 5, Hey, you're doing great. Day six - exercise number one - isometric squat with toe taps. Silver-Fagan calls it the booty burn because of the muscles are as tight as possible. Set your feet a little wider than shoulder-width apart.

Squat with your knees and feet in the same line. Stretch your right leg to the right, keeping it straight. Repeat on the other side. Five times on each leg is your goal, so let's start with the right leg.

Ready? 1 2 3 4 5 Okay, let's go to the left one. Ready? 1 2 3 4 5, All right, good going. Exercise number two - pop squat. All right, set your feet a little wider than shoulder-width apart, imagine you're sitting down on a chair, with your knees and feet in the same line.

Strain your buttocks, bring your feet together while standing up and move your straight hands back. You should do it only ten times. So here we go. Ready? 1 2 3 4 5 6 7 8 9 And 10 Hey, you're doing super great.

Day seven - exercise number one - sumo squat. Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. It looks easy, doesn't it? These squats strengthen both your torso and buttocks.

Let's repeat the exercise ten times. Ready? 10 9 8 7 6 5 4 3 2 1 Well done. Exercise number two - oblique squat. Set your legs wide apart with your toes outward.

Pull your hips back a bit, and squat until your knees are bent at a right angle. Strain your buttocks, and lift your left knee towards your left elbow. Repeat on the other side. You should do five times on each leg.

So, a total of ten. Ready? Let's start with the left leg. Here we go. 1 2 3 4 5 All righty.

Now, the right one. Ready? 1 2 3 4 5, All right, well done. If you perform the exercises correctly, you will notice changes in your body within a week. As a bonus, you'll develop a habit of doing this five minute workout every day.

Want to improve your body even more? Then double the effort. Don't forget to hit the like button below the video and save it to your favorites. And click subscribe to stay on the bright side of life..