YouTubeTraining
Mount Sinai High School Physics Teacher/Head Coach Cross Country, Winter and Spring Track
 
Dwyer YouTubeTraining Page

Some Descriptions are written down with associated videos.
All Video Links are Below under useful links.
I would advise NOT sending your email address to any videos that asks for it!

8 Minute Workout Series Link is Below.
8 Minute Stretch, Abs, Buns, Legs, Arms, Abs Cardio

BREATHING VIDEOS

TITLE-How to Breathe with Your Diaphragm and NOT Your Chest
*Never again ignore the Most Important mechanism keeping you ALIVE...Your Breath*
Strength Coach, Yoga Instructor and Marine Vet Zach Zenios is a breathing expert. Sound strange...to be a "breathing" expert??  Well, breathing is the most essential thing to living and yet most of us take this automatic function of our brain and lungs for granted.
Zach has spent his time in recent years learning about Yoga and the many breathing techniques used to help bring fullness, peace and calm into our lives at a time when FAST, STRESS, NOW, NOW, NOW is keeping most people in a Fight or Flight state.
Find out from ZZ exactly how to maximize your oxygen intake allowing your body to relax, calm down and function better with deep belly diaphragm breathing.
Our breath as you already know is critical for the body to not only survive but thrive. And yet most of us breathe using our mouths, not our nose and only breathe into our chest without even considering its importance. Notice I said breathing into our CHEST.
Deep belly breathing is highly recommended for improving everything from physical performance to reducing anxiety. And breathing with your nose versus your mouth really helps you achieve this deeper breathing to take in more usable oxygen. This better supplies our brain and lungs with with what they need to not only survive but THRIVE. Helping to reduce blood pressure and act as a natural calming technique or de-stressing practice.
When we breathe shallow, into our chest and not our belly, we never get the air deep into our lungs where it needs to go. This also allows us to exhale old dead air that sits in the bottom of our lungs. Give this some serious thought, breathe deeper and use your NOSE intentionally for your air!

TITLE-Follow Along Yoga Routine for Athletes Who Are Tight & Stiff
The poses and postures in this follow along yoga routine will absolutely help you loosen up and unlock your tight shoulders, chest, and back muscles as well as help your hips and legs gain mobility.
Ultimately this entire routine will help you perform and feel better. And we speak from experience because we've been doing Yoga like this with Coach Zach for nearly a year and he's awesome! When we miss a session, we FEEL it.
Strength Coach, Yoga instructor & Marine Corp Vet Zach Zenios knows how to help you get more out of your body. Range of motion and increased mobility from head to toe is critical in human performance. That is why top athletes spend so much time on warming up properly and getting their body to move through a FULL range of motion. Zach has tailored his sessions with us based on our personal needs, more mobility and flexibility in our muscles and joints.
We are all built differently, no doubt about that. And due to past injuries or traumas to the body, some of these postures or poses may be harder than others. However, you can't argue the fact that most of us spend too much time in postures that promote poor posture and cause tightness in our shoulders, chest, neck, lower back and especially our hips and groin areas.
Do you sit at work a lot? How about driving, do that much?? For anyone on the computer for hours at a time, these poses are VERY important for you...
Unraveling these areas can take time but if you learn and practice some simple movements like the yoga poses Zach shows you in this video, over time you can undue some of the damage and/or tightness that you're currently dealing with.
NOTE - the key to all of these postures and poses is the breath. If you don't breathe deeply into your belly using your nostrils to help slow your breathing down, your results will not be as noticeable.
The breath is KEY to all poses and postures in yoga and ultimately KEY to all sports performance. Focusing on your breath will always lead to a calming / relaxing effect allowing your body to get into better positions.


FLEXIBILITY VIDEOS

TITLE-HIP MOBILITY Exercises for Keeping HIPS Healthy & Happy (TOP 5)
1) Modified World's Greatest Stretch
2) Lateral Leg Swing
3) Glute Bridge to Knee Hug
4) Glute Bridge Figure-4
5) 90-90 Switch

TITLE-Best 3 Yoga Poses for Your Inner Thighs | Opens Adductors & Hips!
Best 3 Yoga Poses for Your Inner Thighs
Frog Pose
-Just getting into this posture can be intense for people. Hold this position for time OR slowly move forward and back with a nice even tempo. Perform this for 30-60 seconds and don't over do or try to hard, breathe and relax into the posture.
Reclined Frog
-Perform this with or without a block. The block helps to get your pelvis off the floor and make it more comfortable and effective. Position the block under your sacrum not your lower back and raise knees up. Let gravity do the work or assist with hands.
Reclined Split
-Hold this posture for 10-30 seconds, breathe and relax. Let gravity again do the work for you as you get deeper into the stretch.

TITLE-These Groin Stretches WILL Transform Your INNER THIGHS (5 Minute Follow Along)
Stretch #1: Lateral Leg Swing   @01:00
Stretch #2: Deep Squat Pry        @01:51
Stretch #3: Lateral Lunge           @02:35
Complete 2 rounds of this routine and perform each stretch 5-10 reps (per side).

TITLE-Improve Your HIP MOBILITY! (Stretching Routine for Quick Results)
1) Spiderman (30s each side)
2) Deep Squat Pry (Side to Side 60s)
3) Glute Bridge Knee Pull (30s each side)

TITLE-Best 3 Yoga Poses for Your Back
Thread the Needle
-from a 4-point position on hands and knees, drop down and twist reaching underneath the body, called threading the needle. This movement may feel a bit awkward at first if you've never done it. The longer you stay in this pose while breathing deeply, the more effective it will feel as you relax into a deeper posture. BREATHE. The arm overhead can be a nice progression once you're comfortable in this pose. Hold for 20 to 60 secs per side.
Modified Side Plank
-This pose may also fee a bit strange since you have to balance a bit but be sure to line up the down hand, knee and extended leg as Zach instructs which will give you adequate stability in this modified high plank position. As you breathe deeper, you will be able to reach farther with the extended arm and get into a more effective posture giving the lats a really nice stretch. Hold for 20 to 60 secs per side.
Puppy Pose
-very similar to child's pose but with your hips elevated a bit higher. The key here with or without yoga blocks is to bend the elbows and reach those thumbs towards the back of your head. This will help stretch and lengthen the triceps and especially the lats. Hold for 20 secs or up to 60 secs.

TITLE-The Five-Minute Full Body Stretch

TITLE-The BEST Stretches to OPEN up TIGHT HIPS (Improve HIP Mobility)
Beginner's Stretches:
1) Half Kneel Hip Stretch @1:33
2) Supine Knee Pull @2:33
3) Quadruped Leg Cross @3:13
Advanced Stretches:
1) Spiderman @4:04
2) Deep Squat Pry @4:59
3) Frog Pose @5:47

TITLE-Let’s Stretch | Monday Mobility Series | The Body Coach

TITLE-Follow Along Yoga Routine for Athletes Who Are Tight & Stiff
The poses and postures in this follow along yoga routine will absolutely help you loosen up and unlock your tight shoulders, chest, and back muscles as well as help your hips and legs gain mobility.
Ultimately this entire routine will help you perform and feel better. And we speak from experience because we've been doing Yoga like this with Coach Zach for nearly a year and he's awesome! When we miss a session, we FEEL it.
Strength Coach, Yoga instructor & Marine Corp Vet Zach Zenios knows how to help you get more out of your body. Range of motion and increased mobility from head to toe is critical in human performance. That is why top athletes spend so much time on warming up properly and getting their body to move through a FULL range of motion. Zach has tailored his sessions with us based on our personal needs, more mobility and flexibility in our muscles and joints.
We are all built differently, no doubt about that. And due to past injuries or traumas to the body, some of these postures or poses may be harder than others. However, you can't argue the fact that most of us spend too much time in postures that promote poor posture and cause tightness in our shoulders, chest, neck, lower back and especially our hips and groin areas.
Do you sit at work a lot? How about driving, do that much?? For anyone on the computer for hours at a time, these poses are VERY important for you...
Unraveling these areas can take time but if you learn and practice some simple movements like the yoga poses Zach shows you in this video, over time you can undue some of the damage and/or tightness that you're currently dealing with.
NOTE - the key to all of these postures and poses is the breath. If you don't breathe deeply into your belly using your nostrils to help slow your breathing down, your results will not be as noticeable.
The breath is KEY to all poses and postures in yoga and ultimately KEY to all sports performance. Focusing on your breath will always lead to a calming / relaxing effect allowing your body to get into better positions.


ABS, CORE VIDEOS
TITLE-5 Exercises For A Flat Stomach | Amazing Workout For Six Pack Abs

TITLE-STRONG CORE | 3-Minute Lower Abs Challenge (Six Pack Workout)
Here is the workout to follow along with:
1.       Leg Lifts
2.       Leg Lift Hold
3.       Flutter Kicks
4.       Scissor Kicks
5.       Knee Tucks
6.       Mountain Climbers

TITLE-QUIT DOING CRUNCHES | 15 Must-Do Isometric Core Exercises For a STRONG Six Pack
Here are the 15 Must-Do Isometric Core Exercises:
1.     Hollow hold
2.     V sit
3.     Unilateral Loaded V-Sit
4.     Dead bug
5.     Leg lift hold
6.     Elbow plank
7.     Bull dog
8.     Superman
9.     Hand Plank
10.   Bird Dog
11.   Glute Bridge
12.   Side elbow plank
13.   Side hand plank
14.   Cross Knee Mountain Climber
15.   V Reach Through

TITLE-Advanced Ab Exercises for Men & Women (with & without equipment)
Hanging Knee Tuck
Single Straight Leg Raise
Hanging Leg Raise
Med Ball Plank March
Med Ball Plank Hold with One Leg
Med Ball Cross Body Mountain Climber
Med Ball V Sit with Press
Ab Wheel Rollout
Side to Side Ab Wheel Rollout
Ab Wheel Rollout with Oblique Crunch
Suspension Training Tucks
Suspension Training Alternating Tucks
Suspension Training Pikes
Prone Plank w side to side hip drops
V Tuck
Side Arm Plank with Straight Arm
Russian Twist with Feet Raised
Cross Body Mountain Climbers
Side Plank with Hip Drop
Bicycles

TITLE-Killer 10 Minute Ab Workout that can be done at home!!!
Here are your 20 ab moves:
1. Cross Crunch
2. Bridge Crunch
3. Iso Bike
4. Speed Bike
5. Gold Gate
6. Side Arm "O" Crunch
7. Switch Side
8. Hip Lift Kick.
9. Switch SIdes
10. Plank "O" Crunch
11. 3-Point Plank Crunch
12. Switch Sides
13. Lolasana
14. The Dawn
15. Mountain Climber
16. Superman Crunch
17. Tick-tock Lift
18. Peek-a-boo
19. Scissor Crunch
20. Scissor Lift

TITLE-Accelerated Series: CORE WORKOUT | Tony Horton Fitness
TODAY'S CORE WORKOUT:
0:40 Scissor Ball
2:13 Hip Hop Twist
3:56 Bridge Burner
5:55 Downward Dog Crunches
8:01 Teaser

TITLE-Extreme Six Pack Abs Workout—Accelerated Series | Tony Horton Fitness
TODAY'S CORE WORKOUT:
1:26 Boat Twist Reach
2:49 Tornado
4:13 Phelan Twist
5:39 Draw Bridge Lift
7:03 Side Plank Hip Drop
8:38 Bug Bicycle Crunch
10:11 Teddy Tappers

TITLE-Top 20 Lower Ab Exercises - Best Abs Workout

TITLE-10-MINUTE CORE WORKOUT FOR RUNNERS✔
Here is a list of the 10 exercises you'll find in this video:
1) Floor Crunch
2) Up/Down Butterfly Kicks
3) Bicycle Crunch
4) Crunch Row
5) Hip Bridge
6) Side Plank Knee Raise (Right Side)
7) Back Extensions
8) Side Plank Knee Raise (Left Side)
9) Mountain Climbers
10) Plank

TITLE-10 Minute Abs Workout | The Body Coach
Here's another great abs circuit for you to add to the end of a workout.
10 exercises | 40 seconds work | 20 seconds rest
Abdominal Crunch
Single Leg Crunch (right leg)
Single Leg Crunch (left leg)
Toe Touches
Reverse Crunch
Plank
Side Plank Pulses (left side)
Side Plank Pulses (right side)
Full Body Crunch
Bicycle Crunch

Abs and Glute Exercises
TITLE-12 Minute Abs + Butt Workout With Mr PMA | The Body Coach
12 exercises | 40 seconds work | 20 seconds rest
Hip Bridge Leg Raises
Bottom Squats
Plank Saw
Slow Mountain Climbers
Lateral Lunges
Lunge Jumps
Punching Toe Touches
Leg Raises / Reverse Crunch
180 Squat Jump
Curtsy Lunge
Leg Press Crunch
Alternate Plank Jumps

TITLE-Ab Workout - Abs & Core Workout

TITLE-Ab Workout - At Home Abs - Intense Ab Workout

TITLE-Ab Workout no Equipment - Intermediate to Advanced Abs Exercises

TITLE-10-Minute Standing Abs Workout
It's time to the give up crunches to do some ab exercises that really work. Skip lying on the ground and give this 10-minute ab workout a whirl. Adding a dumbbell to the workout makes it even more effective. Grab your weight, between five and 10 pounds, then press play, and get ready to work!

TITLE-Brutal TABATA: for Abs & Core: TABATA Style HIIT Workout

TITLE-Advanced Ab Workout Routine at Home (HARDER Abs - NO Weight!)
Advanced Ab Workout Routine at Home
3-5 rounds, 10-15 reps, 10s between sets, 30s-60s between rounds
Leg lift to Hip Raise
Side Plank Knee Tuck
Mountain Climber Kick Out
V-Sit Hold (30-60s)

TITLE-15-Minute NO CRUNCHES Abs & Core Workout
Squat & Twist (Arms In)
Squat & Twist (Arms Out)
Balance & Twist L/R
Windmill L/R
Standing Single Leg Knee Tucks L/R

TITLE-Say Goodbye to the Muffin Top - 6 Best Exercises
1. High Plank Crosses
2. Russian Twists
3. Side Plank Oblique Crunch
4. Side Plank Twists
5. Bicycle Crunches
6. Windshield wipers

TITLE-15 MUST-DO Stability Ball Core Exercises (Lose Belly Fat!)
Here are the 15 MUST DO Stability Ball Core Exercises
1. Elbow Plank (elbows on ball)
2. Elbow Plank (feet on ball)
3. Hand Plank (hands on ball)
4. Hand Plank (feet on ball)
5. Plank with Knee Tuck
6. Plank with Pike Tuck
7. Buzzsaw Plank
8. Alphabet Plank
9. Side to Side Plank
10. Deadbug
11. Lower Back Extension
12. Kneeling Rollouts
13. T-Spine Twists
14. Windshield Wipers (ball between feet)
15. Leg Lift (ball between feet)

UPPER BODY VIDEOS

TITLE-Exercise Series for Better Posture

TITLE-The Fighter's 4 Shoulder Circuit: YTWL

TITLE-Bulletproof Your Shoulders For Optimal Performance

TITLE-SCULPT and TONE | TOP 5 Arm Exercises for Women with Dumbbells
Standing Hammer Curl
Standing Dumbbell Arm Curl
Bent Over Tricep Kick Back
Overhead Arm Extension
Dumbbell Skull Crusher

TITLE-UPPER BODY Workout Without Weights - Follow Along
Here is the Workout just as it is shown:
Circuit 1-Warm Up: 2 sets x 10 Reps
Arm Complex
Neck Complex
Circuit 2: 3 sets x 10 Reps
10 Push-Ups
20 Shoulder Taps
:30s Plank
Circuit 3: 3 sets x 10 Reps
Bench Dips
Air Fly w/ iso-hold
Supermans
Final Circuit: 3 sets - No rest
50 Russian twists
10 Diamond Push-Ups

TITLE-ARM TONING Without Weights (4 Exercises Designed for Women)
Here are the exercises:
Chin Up
Tricep Dips
High Low Plank
Single Whips on ropes

TITLE-BEST Body Weight Shoulder Exercises (Workout Without Weights)
Here are the shoulder exercises found within this video:
Jumping Jacks
Arm Circles
Pike Push-Ups
Bench Dips
Shoulder Taps
Buzzsaw Plank
Prone Overhead Press
Prone T-Fly
When creating a program, use 3 sets of 15-20 reps of each of these exercises using minimal rest.

TITLE-SHOULDER Training for Women in the GYM (Marcia's FAVORITE Exercises)
Here are the shoulder exercises and the part of the shoulder being targeted found within this video:
DB Seated Overhead Press  @00:43
DB Side Raise  @01:10
DB Front Raise  @01:39
DB Squat Press  @02:04
Shoulder Press Machine  @02:29
Cable Face Pull @02:51
Use these exercises on your next shoulder workout day and do 3 sets of 8-12 reps of each exercise with 30s-45s of rest between each set.

TITLE-ARM Exercises in the GYM For Women | BEST Training Results
Here are the exercises:
-EZ Curl
-Hammer Curl
-DB Skull Crushers
-1 Arm DB Kick Back
-Overhead Arm Extension
-Straight Bar Cable Curl
-Rope Arm Extension
The 7 exercises can be done multiple times throughout the week but should be done on non-consecutive days.

TITLE-7 Best Arm Exercises for Women with NO Equipment (Bodyweight)
Here are the exercises:
1. Prone Arm Curl (Iso-Hold)*
2. Bent Over Kickback (Iso-Hold)*
3. Push Up
4. High Low Plank
5. Helicopter
6. Shoulder Taps
7. Running Woman (fast - high reps)
*Hold the ISO-HOLD contractions for about 5-10 secs, release for 3 seconds and then repeat. 5-10 total reps like that should be enough to get you working hard.

LOWER BODY VIDEOS

TITLE-Lower Body Workout for Women
3 Sets of 10 Reps, Rest 30-60 Seconds Between Sets
Back Squat
Sumo Deficit Deadlift w/ DB
Hip Thrust
Good Morning
Lunges (curtsy & lateral)
Jump Squats
Jump Lunges
Resistance Band Kick Backs

TITLE-16 Inner Thigh Exercises to DEVELOP the Adductor Muscles
Plank Jacks
Timed Glute Bridge Ball Squeeze
Scissor Kicks
Timed Squat Hold
Standing Adduction
Standing Adduction with Internal Rotation
Seated Adduction
Glute Bridge with Inward Squeeze
Single Leg Glute Bridge with Inward Squeeze
Curtsy Lunge
Cossack Lunge
Sumo Deadlift
Deficit Sumo Deadlift
Side Step Ups
Sumo Squat
Lateral Lunge

TITLE-Lower Body Workout with NO Equipment (Fitness Model Legs!)
Circuit 1 - 3 x 10
-squat jumps
-squat hold (10 sec)
-speed squats
Circuit 2 - 3 x 10
-lunge jumps (5 per side)
-lateral lunge (5 per side)
-single leg RDL (10 per side)
Circuit 3 - 3 x 10
-donkey kicks
-single leg glute bridge

TITLE-Hamstring Exercises with Dumbbells [Do These 4 Moves]
Romanian Deadlift or RDL
Good Morning
Bench Hamstring Curl
Single Leg RDL or Single Leg Deadlift

TITLE-Lower Body Workout for WOMEN at Home (Legs & Glutes)
3 Warm Up Moves for Glute Activation
Squat Shuffle - 20 Reps
Standing Hip Abductor - 10 - 15 Reps
Fire Hydrants - 10 - 15 Reps
Workout
KB Front Squat
KB Lunges
KB Stiff Leg Deadlift
KB Single Leg Deadlift
KB Hip Bridge / Thrust

TITLE-Inner Thigh Exercises at Home without Equipment - 5 Bodyweight Movements
Jumping Jack Warm-Up -
3 Rounds 10-20 Reps Each Set
Sumo Squat -
3 Rounds 10-20 Reps Each Set
Lateral Lunge -
3 Rounds 10-20 Reps Each Set
In/Out Squat Jumps Into Sumo Squat Hold -
3 Rounds 10-20 Reps Each Set
Scissor Kicks -
3 Rounds 10-20 Reps Each Set

TITLE-4 Hybrid Bodyweight Leg Workouts
Workout #1: 5-Minute Leg Burner (0:11)
Set a timer for 30 seconds intervals and move right from one exercise to the next. Complete 2 rounds through the circuit.
CIRCUIT:
30 seconds Alternating Snowboard Hop Squats
30 seconds per side Front to Back Lunges
30 seconds Angled Front Lunge Forward Backward Hops
30 seconds Squat Lateral Taps
Workout #2: The 1-Minute Lower Body Max Out (1:20)
Set a timer for 1 minute intervals. Complete as many reps in that time as you can then rest 20 seconds and move on to the next exercise. After the entire circuit is done, rest up to 1 minute and repeat for 3-5 rounds. If the move is unilateral, you can switch at 30 seconds or just perform an even number of rounds.
CIRCUIT:
1 minute Squat Front Lunge
20 seconds Rest
1 minute 3 Way Lunge and Leg Raise
20 seconds Rest
1 minute Get Up Front Lunge
20 seconds Rest
1 minute Side Lunge Hops
20 seconds Rest
1 minute Hurdle Squat
20 seconds Rest
Workout #3: The 5x5x5 Leg Killer (2:57)
Complete 5 rounds of 5 reps of each of the 5move (or per side) as fast as you can. Record the variations and time it takes you to beat next time.
CIRCUIT:
5 reps per side Side Lunge Pulse Leg Raise
5 reps Sumo To Narrow Squat
5 reps per side Lunge To Staggered Hinge
5 reps Angled Front Lunge Forward Backward Hops
5 reps reps per side Skater Hop Curtsy Lunge
Workout #4:The 10-Minute Lower Body Blast (4:28)
Set a timer for 10 minutes and complete as many rounds as possible in that time. Record how many you get to beat next time!
CIRCUIT
5 reps per side Curtsy To Side Lunge
10 reps Step Out Squats
5 per side Squat Front Lunge
10 reps Alternating Snowboard Hop Squats

TITLE-Best 7 Hamstring Exercises WITHOUT a Machine
Romanian Deadlift RDL
Stiff Leg Deadlift
Good Morning
Single Leg Glute Bridge
Hip Thrusts
Swiss Ball Curl
DB Hamstring Curl on Bench

TITLE-Lower Body Workout with Dumbbells (Strong Legs Fast!)
This routine will help build strong legs fast if done consistently.  Do 3 sets of each of the exercises listed below and aim for 10 reps on most exercises except for the box jumps (5 reps).
DB Deficit Sumo Deadlifts
DB Front Squats
Weighted Box Jumps OR Weighted Jump Squats
Bulgarian Split Squats
Lateral Lunges
Single Leg RDLs

TITLE-9 Bodyweight GLUTE Isolation Exercises You MUST Do for Your Butt (at Home)
Here are the exercises in order:
For the gluteus maximus:
   -Hip thrust
   -Glute bridge
   -Bulgarian Split Squat
For the gluteus medius:
   -Side Plank Kicks
   -Frog Pump
   -Squat to Hip Abduction
For the gluteus minimus:
   -Clam shell
   -Bent Knee Side Plank Hold
   -Single Leg Glute Bridge

TITLE-10 BEST Lower Leg Exercises for Women | Sexy & Toned Calves
Here are the 10 Best Lower Leg Exercises:
1. Traditional Standing Calf Raise
2. Single Leg Calf Raise
3. Seated Calf Raise
4. Standing Calf Raise with Bent Knees
5. Tip Toe Jumps (invisible jump rope)
6. Tip Toe Iso-Hold
7. Heel Walks
8. Single Leg RDL on Floor/Foam Pad
9. Assisted Sissy Squat Hold
10. Assisted Plie Sissy Squat Hold

TITLE-11 Body Weight Only Butt Exercises for Strong Glutes + a Healthy Back [Full Workout, No Equipment]
#1: Heel Bridge
#2: Single Leg Hip Thrust
#3: Heels Pressed Clamshell
#4: Frog Heel Press
#5: Sprinter Stand Up
#6: Hip Rotation
#7: Bent Knee Heel Press
#8: Back Kick Press
#9: Straight Leg Rear Raise Pulse
#10: External Hip Rotation Grand Plie Pulse
#11: Narrow Squat Hip Hinge

TITLE-15-Minute Buttocks Workout: No Equipment - Glutes Workout

TITLE-Top 35 Lower Body Exercises with Dumbbells
Top 35 Lower Body Exercises with Dumbbells
Squats with Dumbbells on Shoulders
Goblet Squats
Goblet Squats (wide)
Squat Jump
Squat Hold
Cossack Squat
Pistol Squat
Partial Pistol Squat
Dumbbell Overhead Squat
Traditional Deadlift
Romanian Deadlift (RDL)
Stiff Leg Deadlift
Sumo Deadlift
Deficit Deadlift
Deficit Sumo Deadlift
Walking Lunges
Lateral Lunges
Reverse Lunges
Bulgarian Split Squat
Curtsy Lunge
Hip Thrust
Single Leg Hip Thrust
Glute Bridge
Single Leg Glute Bridge
Single Leg Romanian Deadlift (RDL)
Hamstring Curl
Step Ups
Side Step Ups
Seated Calf Raises
Single Leg Standing Calf Raise
Wall Sit
Jump Lunges
Suitcase Squat
Good Mornings
Box Jumps

TITLE-Best Butt & Leg Toning Workout Beginner/Intermediate 23 Min

TITLE-Buttocks Workout: No Equipment - Best Butt Exercises At Home

TITLE-Your Next INNER THIGH & GLUTE Workout | 5 Minute Bodyweight Routine
It's best to warm-up a few minutes before jumping right into this workout because it's almost non-stop and a tad challenging. Here is the workout:
Glute Bridge with Ball Squeeze - :45s ON :15s rest
Side to Side Band Steps - :45s ON :15s rest
Sumo Squats - :30s of reps :15s of hold :15s of rest
Frog Pumps - :30s of reps :15s of hold :15s of rest
Scissor Kicks - :60s of reps

TITLE-18 Glute Strengthening Exercises
18 Glute Strengthening Exercises
1. Barbell Band Hip Thrusters (0:27)
2. Band Weighted Glute Bridges (0:41)
3. Straight Leg Deadlifts (1:01)
4. Kneeling Barbell Squat (1:14)
5. Mini Band Alternating Side Steps (1:34)
6. Mini Band Reverse Taps (1:48)
7. Mini Band 80/20 SL bridge (2:02)
8. Mini Band Wall Bridge (2:18)
9. 3-Way Seated Mini Band Abductions (2:29)
10. Band Goblet Squats (2:50)
11. Deficit Sumo Squat (3:05)
12. Deficit Curtsy Lunge (3:20)
13. High Step Ups (3:39)
14. Full ROM Reverse Hypers (3:54)
15. Balance Lunges (4:11)
16. Reverse Lunges (4:26)
17. Airborne Lunge (4:44)
18. Band Hip Hinges (4:57)

TITLE-5 Minute GLUTE & INNER THIGH Workout (SEXY Lower Body Routine)
It's best to warm-up a few minutes before jumping right into this workout because it's almost non-stop and a tad challenging. Here is the workout:
Internal / External Rotation - :45s ON :15s rest
Seated Ball Squat - :45s ON :15s rest
Hip Thrust & Hip Thrust Hold - :30s of reps :15s of hold :15s of rest
In / Out Squat Jumps & Sumo Squat Hold - :30s of reps :15s of hold :15s of rest
Frog Pumps - :60s of reps

TITLE-At Home Butt & Thigh Fat Burning: 6 Exercises for AMAZING Legs
1. Curtsy Lunge
2. Kneel and Stand
3. Side Lunge
4. Single Leg Deadlift
5. Jump Lunges
6. Wall Sit

TITLE-BUTT BUILDING for Beginners (TOP 6 Bodyweight Glute Exercises)
Here are the TOP 6 Bodyweight Glute Exercises in order:
1) Hip Thrust @0:46
2) Donkey Kick @1:05
3) Glute Bridge @1:35
4) Prone Glute Squeeze @1:59
5) Side Plank Clam Shell @2:20
6) Standing Kick Backs @2:38


KICKBOXING VIDEOS

Knockout Body Blast Kickboxing Workout: 10 Min Solution- Jessica Smith


Caroline Girvan Videos

1 Hour QUADS AND CORE WORKOUT at Home | Day One of Five (60:54)
https://www.youtube.com/watch?v=ZKRcQIlf2M4
Welcome to day 1 of the 5 day 1 hour at home workout series!
First in the series is lower body (quads workout) and core. This at home workout will target primarily your thighs and entire core!! You will need a mat or elbow friendly surface and a pair of dumbbells (I’m using 12kg for your reference).  The exercises are performed for 45 seconds each with 15 seconds to get ready for the next exercise.
Here is a breakdown of the exercises.
HIGH SQUAT
PLANK
SUITCASE SQUAT
PLANK ONE ARM HOLD (switch half way)
STATIC LUNGE
PLANK HIPS UP & DOWN
STATIC LUNGE
PLANK HIP ROTATION
CURTSEY LUNGE
PLANK ALT LEG RAISE
CURTSEY LUNGE
PLANK SAW
SIDE LUNGE
PLANK 3 POINT TAP
SIDE LUNGE
HAND PLANK 2 POINT KNEE TUCK
FWD & BK LUNGE
HAND PLANK SIDE HAND TAP
FWD & BK LUNGE
BEAR CRAWL SHOULDER TAP
3 WAY LUNGE
PLANK UP & DOWN
3 WAY LUNGE
BUTTERFLY SIT UP
FWD & BK LOW SQUAT WALK
REVERSE PLANK HOLD
LATERAL LOW SQUAT WALKS
ALT SIDE PLANKS
We will repeat this for 2 rounds in total with a minute rest in between sets!

1 Hour GLUTES & LOWER ABS WORKOUT at Home | Day Three of Five (66:49)
https://www.youtube.com/watch?v=hRpnK0JXY1g
Welcome to day 3 of the 5 day 1 hour at home workout series! Third in the series is glutes, hamstrings and lower abs workout. This at home workout will target your glutes, entire legs with focus on the hamstrings, core and  lower abs!  You will need a mat or elbow friendly surface and a sturdy chair/sofa.  The exercises are performed for 50 seconds each with 10 seconds to get ready for the next exercise. We will be performing the 10 minute lower abs routine at the very beginning and also the last ten minutes.  We are then onto 40 minutes of no repeat glute and hamstring exercises!

TOE TAPS
TUCK TO EXTENSION
EXTEND TO X LOWER
X LOWER
SCISSORS
FLUTTER KICKS
SINGLE LEG LOWER
SINGLE LEG LOWER
ALT LEG LOWER
SLOW LEG LOWER

3 POINT X OVER
PULSES
3 POINT X OVER
PULSES
STRAIGHT LEG
PULSES
STRAIGHT LEG
PULSES
LEG CIRCLE switch direction half way
LEG CIRCLE switch direction half way
DONKEY KICK X OVER
DONKEY KICK X OVER
PULSES
PULSES
SIDE LYING CIRCLES
SIDE LYING CIRCLES (opposite direction)
SIDE LYING CIRCLES
SIDE LYING CIRCLES (opposite direction)
FRONT LYING ALT LEG RAISE
FRONT LYING DOUBLE RAISE
FRONT LYING LEG OPENER
FEET TOGETHER LIFT
SIDE LEG LIFT
SIDE LEG LIFT
SINGLE LEG BRIDGE ABDUCTION
SINGLE LEG BRIDGE ABDUCTION
CHAIR BRIDGE SINGLE LEG
BRIDGE SINGLE LEG PULSES
CHAIR BRIDGE SINGLE LEG
BRIDGE SINGLE LEG PULSES
BULGARIAN LUNGE
BULGARIAN LUNGE
BULGARIAN LUNGE PULSES
BULGARIAN LUNGE PULSES
BULGARIAN LUNGE HOLD
BULGARIAN LUNGE HOLD
BULGARIAN LUNGE TO STRETCH
BULGARIAN LUNGE TO STRETCH
HAMSTRING WALK OUT
HAMSTRING SINGLE LEG EXTENSION

TOE TAPS
TUCK TO EXTENSION
EXTEND TO X LOWER
X LOWER
SCISSORS
FLUTTER KICKS
SINGLE LEG LOWER
SINGLE LEG LOWER
ALT LEG LOWER
SLOW LEG LOWER
There isn’t a lot of rest, 10 seconds to be exact between each exercise in the sets, so this makes the lower abs, glutes and hamstrings body work harder.



Abs and Glutes Workout Combo | 30 Minutes with Mini Band (31:55)
https://www.youtube.com/watch?v=dCpUXnerMf4
First 5 minutes abs, followed by 10 minutes glutes with band, and repeat! Total of 30 minutes workout so you will definitely get that serious burn in the glutes and abs second time round!  The exercises are as follows:
Table top crunch
Hands interlocked crunch
Opposite hand to foot reach
Opposite hand to foot reach
Tuck to extension
Lying abduction
Lying abduction pulses
Bridge abduction
Bridge abduction pulses
Bridge up and down
Donkey lift
Donkey lift
Reverse frog
Squat with 2 pulses
Squat pulses
Each exercise is performed for 50 seconds with 10 second rest.


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Last updated  2021/01/31 13:17:39 ESTHits  839