Strength Training Exercise Videos

Strength & Conditioning Exercises

This section of the website brings monthly strength & conditioning exercises to help you build more strength, get lean, flatten your abs, tone up your muscles, increase mental acuity, and more. muscle toning, Most of us "complain" of living a busy lifestyle and barely can find a way to fit exercise into our lifestyle.

In reality, it's all about "excuses". Bodybuzz Fitness wants to help you fight this battle.You have an entire week to learn all these exercises, practice them with safety and effectiveness, till you get good at them until next time. By the way, Don't be shocked if some of these exercises either look easy or intimidating.

On the contrary, you'll find them much more challenging in intensity , tempo, mentally and physically, than you expected. Make sure you "Pump Up Energy Fitness Music" on here, and let's get ready to rock this place, tone the muscles, get those abs flat, increase more strength, in the spirit of becoming fitter and healthier.

Click On Play/Pause To Listen While You Workout - Get Energize..!

Exercise 1 - Goal: Follow Guidelines and Instructions - Make sure you can get to 100 reps with just 15 second rest if needed so before next month. Sets 5: 20, 30, 40, 50, 100 Rest 15 sec - 60 secs

Exercise Description:

Jump Rope (alternating foot)

Classification:

Aerobic/Anaerobic Conditioning

Instructions:

Start with the jump rope in each hand.

Jump off the ground and start swinging the jump rope under your feet.

Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.

Continue for the prescribed number of jumps or time.

Exercise 2 - Goal: Follow Guidelines and Instructions - Make sure you can get to 100 reps with just 15 second rest if needed so before next month. Sets 5: 20, 30, 40, 50, 100 Rest 15 sec - 60 secs

Exercise Description:

Dive Bomber Pushup

Classification:

Chest (bodyweight)

Instructions:

1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.

3) Start position: Extend the elbows and raise the body off the floor.

4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.

5) Return to the start position by extending at the elbows and pushing the body up.

6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Exercise 3 - Goal: Follow Guidelines and Instructions - Make sure you can get to 150 squats with 30 second rest if needed so before next month. Sets 4: Total Reps: 20, 30, 40, 50 Rest: 90 sec - 120 secs - NOTE: weight must be heavy enough to challenge you

Exercise Description:

Stationary Bodyweight Lunge

Classification:

Quads (bodyweight)

Instructions:

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.

2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.

3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.

4) Return to start position. Alternate or switch to other leg after prescribed reps.

5) Remember to keep head back, and hips squared and in a neutral position throughout movement.

Exercise 4 - Goal: Follow Guidelines and Instructions - Make sure you can get up to 100 lateral lunge before next month Sets 5: 20, 30, 40, 50, 100 up and down Rest 15 sec - 60 secs.

Exercise Description:

Box Step with Dumbbell & Knee Drive

Classification:

Quads (free weights)

Instructions:

1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.

2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.

Repeat with other leg and continue according to prescribed number of repetitions

Exercise 5 - Goal: Follow Guidelines and Instructions - Make sure you can get to 150 push ups with 15 second rest if needed before next month. Sets 5: 25, 45, 65, 85, 150 Rest: 15 sec - 60 secs

Exercise Description:

Pushup with rotation

Classification:

Chest (bodyweight)

Instructions:

1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.

2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.

3. Complete this movement for the desired number of repetitions.

4. To make this more challenging hold a dumbell in each hand while completing this movement.

Exercise 6 - Goal: Follow Guidelines - Make sure you can get to at least 100 lbs if you're doing this at a gym. If at home aim for reps counts using tubing. Sets 5: 15, 15, 12, 10, 8 Rest: 30 sec - 60 secs

Exercise Description:

Dumbbell Lying Row

Classification:

Lats (free weights)

Instructions:

1) Lie face down on flat or incline bench. Try to position body so that head is off end of bench (For incline bench, you may have to stand in order to clear face of seatback.)

2) Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).

3) Keeping elbows close to body, pull DB’s up to body and squeeze shoulder blades together at top of movement.

4) Return to start position.

5) Remember to keep back and head straight - hyperextension or flexion may cause injury.

NOTE: GET CREATIVE IF YOU DON"T HAVE A GYM TO DO THIS

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Exercise 7- Goal: Follow Guidelines and Instructions - Make sure you can get to 100 strikes with just 15 second rest if needed so before next month. Sets 5: 25, 45, 65, 85, 100 Rest: 15 sec - 60 secs

Exercise Description:

Straight Leg Obliques

Classification:

Core (body weight)

Instructions:

Starting Position: Lie on your back and raise your legs straight into the air.

Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

Exercise 8- Goal: Follow Guidelines and Instructions - Make sure you can get to 150 with just 15 second rest if needed before next month. Sets 5: 25, 45, 65, 85, 100 Rest: 15 sec - 60 secs

Exercise Description:

Bicycle Crunch

Classification:

Core (free weight)

Instructions:

1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2) Start position: Place hands behind head. Straighten right leg.

3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest.

4) Return to start position and repeat with the left leg.

5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

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*Disclaimer: The contents of this website are based upon the opinions of Ibsen Alexandre and other Health and Fitness Experts. Individual articles, tips, videos, recipes, and motivation are based upon the opinions of Ibsen Alexandre, fitness colleagues, fitness partners, and other authors, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health and fitness professional and is not intended as medical advice.

The exercise videos on this website are not intended to replace a one-on-one relationship with a qualified personal trainer. It is intended as a sharing of knowledge and free information from our daily research and experience of the owner and colleagues. BodyBuzz Fitness encourages you to make your own fitness decisions based upon your own research and in inquiring from a qualified health and fitness professional.