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http://AskTheTrainer.com/best-core-exercises.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS The side plank ...
http://AskTheTrainer.com/best-core-exercises.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
The side plank is a great exercise for your transverse abdominis or core.
Keep your body in complete alignment during the side plank. Your body should not be bent.
You can perform with your feet one on top of the other, or one in front of the other.
You will feel this one in the love handles area.
The dynamic side plank does not burn fat off the love handles you must perform a cardio routine with an optimal diet along with your weight training for this to occur.
http://AskTheTrainer.com/all-about-about-body-fat.html
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http://AskTheTrainer.com/best-lower-ab-workout.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Big 40s ...
http://AskTheTrainer.com/best-lower-ab-workout.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
Big 40s Credit goes to Oregon State Strength & Conditioning
Make sure to keep core drawn in. Hands under butt = easier. Hands behind head = much harder.
Your Lower back should be flat on the ground for the duration of the motion. Keep the core drawn in tight!
San Francisco Personal Training
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http://AskTheTrainer.com/best-arms-exercise.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Dumbbell ...
http://AskTheTrainer.com/best-arms-exercise.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
Dumbbell Supinating biceps curls are a staple biceps exercise.
Supinate your hands when your arms are at 90 degrees and fully supinate at the top of the motion with your elbows at your sides.
No rocking or swinging your hips and lower back. Put your ego aside and use your brain to get the best benefits of biceps curls.
http://AskTheTrainer.com/best-arms-exercise.html
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http://askthetrainer.com/total-gym-workout-videos.html http://fitSF.com San Francisco Personal Trainer Michael Behnken ...
http://askthetrainer.com/total-gym-workout-videos.html
http://fitSF.com
San Francisco Personal Trainer
Michael Behnken, MS, NASM-CPT-PES, CSCS
The total gym is a versatile cable machine. This video was made using the GTS which is the Gym version of the Home workout machine (Total Gym)
Chest Flies should usually be performed after presses as they are an isolation movement for your pecs
http://AskTheTrainer.com/best-chest-exercises.html
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http://askthetrainer.com/total-gym-workout-videos.html Total Gym Push-ups are more of a core exercise than a chest ...
http://askthetrainer.com/total-gym-workout-videos.html
Total Gym Push-ups are more of a core exercise than a chest exercise.
Since the bench is free to go up or down, you must stabilize your core and shoulders 100% of the time when you are doing the exercise.
http://askthetrainer.com/total-gym-workout-videos.html
Personal Trainer Michael Behnken, MS, CSCS
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http://AskTheTrainer.com/best-traps-exercise.html Personal Trainer Mike Behnken, MS, NASM-CPT-PES, CSCS Upright Rows are ...
http://AskTheTrainer.com/best-traps-exercise.html
Personal Trainer Mike Behnken, MS, NASM-CPT-PES, CSCS
Upright Rows are not for everybody. If you have even the slightest shoulder problems you should not perform upright rows.
Upright rows are good to perform on back day or shoulder day.
You can use barbells, dumbbells, low cables, and bags of rice if you want for resistance.
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http://AskTheTrainer.com/lunge-exercise.html Personal Trainer Mike Behnken, MS, CSCS Lunges are by far the best legs and ...
http://AskTheTrainer.com/lunge-exercise.html
Personal Trainer Mike Behnken, MS, CSCS
Lunges are by far the best legs and butt exercise as the injury potential is far less than squats.
With lunges you can include upper body exercises to work a large percentage of your total body muscle mass and coordination.
Top 10 Reasons to Include Lunges in Your Workout Program
10. Elevate your Metabolism
9. Help Improve your Balance
8. Increase Strength of Legs & Glutes
7. Save you Time
6. Allow you to Work your Upper and Lower Body Simultaneously.
5. Safe & Effective Low Injury Potential.
4. Take up Very Little Space
3. Functional Strength
2. Largest Muscle Mass Worked
1. They Work
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http://AskTheTrainer.com/best-back-exercise.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS This is a good ...
http://AskTheTrainer.com/best-back-exercise.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
This is a good lats exercise which changes up the emphasis with your prime movers and synergists.
You can perform these 3 pull downs in any order. You can perform 3,3,3, 5,5,5 7,7,7 or whatever rep scheme you want to.
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http://AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Total Gym Pull overs / triceps ...
http://AskTheTrainer.com
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
Total Gym Pull overs / triceps extension use the versatility of the total gym.
You can perform this exercise as a triceps extension or a pull over.
You can perform the motion super slow to make it an intense workout for the long head of your triceps.
This exercise is a very smooth motion.
San Francisco Personal Training
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http://AskTheTrainer.com/best-biceps-workout.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS There are many ...
http://AskTheTrainer.com/best-biceps-workout.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
There are many ways to perform concentration curls.
Not mentioned in the video.... When you perform concentration curls this way, make sure you keep your arm completely internally rotated.
Keep your palm facing up and your wrist in neutral position to work your biceps.
Try to superset these concentration curls with any other type of biceps curl, or hamstring or reverse curls.
http://AskTheTrainer.com/best-arms-exercise.html
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http://AskTheTrainer.com/best-back-exercises.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS National ...
http://AskTheTrainer.com/best-back-exercises.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
National Academy of Sports Medicine
Certified Personal Trainer
Performance Enhancement Specialist
National Strength & Conditioning Association
Certified Strength & Conditioning Specialist
Dumbbell pullovers are an old school exercise which you can use on a variety of work out days.
They are a great heavy load for the long head of your triceps.
My favorite use for dumbbell pullovers is to finish off a chest back superset workout.
You can also perform triceps extensions at the end of your set to work more triceps.
Make sure you keep your arms slightly bent, your elbows in towards each other and don't drop the 85 lb. dumbbell on your head.
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http://fitSF.com San Francisco Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS The total gym twist is a great ...
http://fitSF.com San Francisco Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
The total gym twist is a great exercise for your obliques and core.
To ensure you get the full benefits from this exercise, sit up as tall as you can for the duration of the movement.
Keep your core drawn in at all times, keep your arms completely straight and in line with your eyes.
YOU ARE TURNING YOUR WAIST NOT MOVING YOUR SHOULDERS
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http://AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Sit ups and especially twisting sit ups ...
http://AskTheTrainer.com
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
Sit ups and especially twisting sit ups are a great exercise for you.
Unlike the crunch, sit ups are a functional exercise.
Isolation exercises such as crunches, biceps curls, and leg extensions are not functional exercises.
This is not to say you should abandon these exercises, but in order to have a complete exercise and achieve optimal results your program you must include functional exercises.
Sit Ups are not really a forgotten abdominal exercise. The problem with situps is if you perform them improperly, you will overuse your hip flexors which could lead to posture problems which will increase the risk of injury.
http://AskTheTrainer.com/posture-problems.html
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http://AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS The GTS is the gym version of the TOTAL ...
http://AskTheTrainer.com
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
The GTS is the gym version of the TOTAL GYM the Chuck Norris Endorsed home workout machine.
If Chuck likes, I like it, plain and Simple.
These prone (laying face-down) pullups are superb for isolating your lats.
Keep the elbows in line with wrists and the handles to make sure your lats are doing the work.
San Francisco personal Training
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http://AskTheTrainer.com Personal Trainer Mike Behnken, MS, CSCS The motion for cable decline chest press is similar to ...
http://AskTheTrainer.com
Personal Trainer Mike Behnken, MS, CSCS
The motion for cable decline chest press is similar to parallel bar dips.
Position the cables at a very high level. In this case on the free motion machine, each side is 1 notch from the very top.
Stand almost completely upright and flare your elbows up. Your elbows should be pointing up at the origin of the resistance.
Retract your scapula (stick your chest out) and push the handles straight down towards the floor.
Make sure you squeeze your chest at the bottom of the motion.
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http://AskTheTrainer.com/stability-ball-exercises.html Personal Trainer Mike Behnken, MS, NASM-CPT-PES, CSCS Stability ...
http://AskTheTrainer.com/stability-ball-exercises.html
Personal Trainer Mike Behnken, MS, NASM-CPT-PES, CSCS
Stability Ball push-ups are a very good exercise for developing stability throughout your whole body.
If you are a beginner with stability ball exercises try them when you are fresh. Maybe start against the wall.
If you are advanced, try them at the end of your chest, triceps or shoulders workout.
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http://AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS "21s" are 2 sets of 7 of the lying ...
http://AskTheTrainer.com
Personal Trainer
Michael Behnken, MS, NASM-CPT-PES, CSCS
"21s" are 2 sets of 7 of the lying French press, and 1 set of 7 of close grip bench. You can also perform from the stability ball supine bridge position.
Make sure your elbows point up towards the ceiling for the French press.
Make sure you squeeze your arms to your sides for the close grip chest press.
Usually "21s" are performed towards the end of your triceps workout.
Great for men or women.
If you experience elbow or shoulder pain, either adjust or stop.
San Francisco Personal Training
http://FitSF.com
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http://AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS These are actually 1 grip pull ups or ...
http://AskTheTrainer.com
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
These are actually 1 grip pull ups or whatever you want to call them.
Most people can do these, unlike one arm pull ups which requires a very light body weight to do.
These are a great exercise for people in MMA Jiu Jitsu wrestlers and climbers as well as anybody who wants to strengthen their grip.
You can perform these with with the hand which is grabbing the bar facing you or away from you.
One Grip Pullups are also a great exercise to start a biceps workout.
http://AskTheTrainer.com/best-biceps-workout.html
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http://AskTheTrainer.com Personal Trainer Mike Behnken, MS, CSCS Here are some good squat jumps to perform on the total ...
http://AskTheTrainer.com
Personal Trainer Mike Behnken, MS, CSCS
Here are some good squat jumps to perform on the total gym.
These will give you a good burn in your quadriceps but will not be the best exercise to help you develop explosive power.
You can hold a weight plate across your chest for extra resistance.
A total gym is a solid all in one workout machine for your home.
http://www.jdoqocy.com/ec106hz74z6MPWUSVONMONSNQUQV
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http://AskTheTrainer.com/effective-shoulder-exercises.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS The ...
http://AskTheTrainer.com/effective-shoulder-exercises.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
The dumbbell lateral raise is a very ugly exercise to watch people perform in the gym.
If your arms are not slightly internally rotated with the crease of your arm pointing straight down, you will not get the full benefit out of them.
Another incorrect way is when people swing the weights and also use their traps to create momentum.
Keep your shoulders depressed, retracted and do not use heavy weights if you want great medial deltoids.
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