Exercise Demos
EXERCISE DEMOS
All of our workouts videos are comprised of a series of exercises that focus on a specific goal. Whether it is to build muscle, lose fat, develop your abs or improve your flexibility, each workout is specifically designed to move you closer to accomplishing that goal.
Prior to starting any workout program it is important to learn the proper form and technique of each exercise to ensure you maximize your results and minimize your risk of injury. We provide a detailed video of every exercise in every workout to demonstrate the right way to perform each exercise so that you can take on each workout with confidence!
We encourage you to review and practice each exercise prior to starting a new workout so that you master the form and technique necessary to get the most out of each workout.
Each exercise demo includes a detailed explanation of the workout and the muscles used. The exercise demos are broken down to four main categories:
EXERCISE GUIDELINES
Before you start a new exercise, whether it be a machine, cardio exercise, strength exercise or lifting movement it is important to learn how to do each exercise correctly. Using proper form and technique will not only maximize your results from each exercise but it will also prevent injury which can derail your progress for weeks if not months.
Each exercise has a video demonstration and description of how to properly execute them with the correct posture, proper form and good technique. I always suggest starting with a weight or resistance lighter than you think you can lift (I repeat—lighter than you THINK you can lift!) to practice and perfect a new exercise. You can always refer back to the demonstrations for reference. If you have an experienced friend or trainer available, I encourage you to ask them to critique your form and technique prior to moving up in weight or resistance.
Here is a simple check list to remember when it comes to utilizing proper form and technique:
- Use proper posture. Your spine has a natural curvature from front to back (side to side is scoliosis and isn’t natural). By keeping your back straight and chest up you reinforce this natural curvature and give your spine and back proper support. Back straight and chest up means straightening out your back so that you stand tall and chest up is sticking your chest out. This posture will also bring your shoulders and head back.
- Slow and controlled range of motion. Proper form means that each repetition should be done slowly, with a controlled movement. Avoid fast, ballistic movements as they decrease the workload placed on the muscles your are trying to develop and increase the stress placed on your joints and ligaments which can ultimately cause injuries. Each repetition should have a two second range of motion movement—two seconds up and two seconds down.
- Breathe! Make sure you breathe with each repetition. The proper breathing technique is to breathe out when you are moving the weight or exerting force and breathe in when you are returning back to the start position. For example, with the squat, you want to breathe out when you come up from the squat position and breathe in when you drop back down. Holding your breath decreases the oxygen supply to your body forcing your heart to work harder which leads to an increase in blood pressure to dangerously high levels. Because muscles require oxygen to function optimally, holding your breath increases the carbon dioxide (CO2) in the muscles which causes them to fatigue faster minimizing results.
