FC2Video

http://www.thebestexercises.com - this version of the trunk twist can reduce the size of the muscles underneath the area, not the fat. The key here it to keep your head and hips facing forward and to actively tighten the obliques at the full twist part of every movement. Don't just swing back and forth - SQUEEZE!

http://www.thebestexercises.com - build great shoulders with this over-the-head exercise. You'll use a bar in a rack and press it up then over your head then down the other side. Great continuous tension that the delts will eat up.

http://www.thebestexercises.com - hold a barbell plate flat in your hand like a pizza pie. Then press it overhead. This increases delt activation by forcing you to balance the load while lifting it.

http://www.powerfultrainingsecrets.com - load only ONE end of the bar with this exercise. It's going to put tremendous uneven load on your body, which activates the very strongly.

http://www.fitstep.com - this is a slow, steady cross-over movement that stretches the muscles of the hip with every step you take. It's a very useful treadmill-based exercise for training the hips.

http://www.fitstep.com - this exercise targets the gluteus medius and minimus muscles, which can help build the hips out a bit, when done with heavy weight. It can tighten the hips when done with lighter weight and higher reps

http://www.thebestexercises.com - this exercise develops roational core power and as well rotation deceleration strength. Be careful not to start too heavy with this one, especially if you've not done rotational training before. Great stuff for athletes here.

http://www.thebestexercises.com - this is a tough exercise...all you have to do is craawl forward with two heavy dumbells in your hands. It's deceptively simple and very tough on the core!

http://www.thebestexercises.com - instead of using a straight bar for pull-ups, use the corner of a power rack and a reverse (palms-forward) grip. This puts GREAT tension on the extreme outer fibers of the lats and is perfect for increasing back width.

http://www.powerfultrainingsecrets.com - this is a great way to do chin-ups at home if you don't have a chin-up bar. Just use a couple of C-clamps from the hardware store, fixed to some basement rafters.

http://www.thebestexercises.com - this is a bodyweight exercise for your biceps that uses the preacher bench in reverse. You'll brace your forearms on the pad and grip a solid bar at the top of the pad. Then you'll curl your body up for resistance.

http://www.thebestexercises.com - this is a great way to train the lower abs with a leg raise movement but without the lower back strain you normally get. The weight of the bar that you're holding in the lockout of a bench press counterbalances the torque without taking the tension off the lower abs.

http://www.thebestexercises.com - this version of the lunge places the bar behind your thigh. It's more like a "press" style of movement in that you'll be pushing the bar with the back of your leg rather than actually lunging. It puts HUGE tension on the quads with no break (that's where the cursing comes from!)

http://www.thebestexercises.com - this is a bodyweight calf exercise that covers the entire range of motion of the calves. You start fully bent over to maximize the stretch at the bottom. Then come up in a donkey-type calf raise. Then, while keeping the tension on, straighten your body up, then finish with a regular calf raise.

http://www.powerfultrainingsecrets.com - this is a nice forearm exercise. You'll be doing a regular wrist curl with your feet up on another bench so that you're also leaning down on top of your forearms. This increases the load places on the forearms.

http://www.powerfultrainingsecrets.com - this is a two-part movement for shoulders. Start with a full-range standing shoulder press in the rack. When you can't get any more reps, then kneel down and do partial range shoulder presses in the rack in the top range of motion. When you fail on full-range you're still strong enough in the top range to keep going and really push the shoulders hard.

http://www.powerfultrainingsecrets.com - this deadlift variation looks like a Bulgarian Split Squat done with a stiff-leg deadlift style. It targets the glutes very strongly without involving knee flexion, which is perfect if you've knee problems.

http://www.thebestexercises.com - the easiest way to set up and do dumbell bench press on the Swiss Ball.

http://www.thebestexercises.com - this is a total-back training exercise. Start with a pulldown, hold the bottom position, leaving the bar where it is in space, then lean your body back to horizontal. Then do a ROW from there. This is a double movement that cover your entire back.

http://www.powerfultrainingsecrets.com - this barbell complex (series of exercises without changing your grip on the bar) hits pretty much every muscle group down the back of your body. GREAT metabolism booster for fat loss training.

http://www.powerfultrainingsecrets.com - This is a great variation of the bench dip done in the rack. Set the rails one low, one a few inches higher and plant your feet on the FRONT face of the higher rail (hands on the other). You have to push against that rail to keep your body in position while also pushing UP in the exercise. The demo is done rest-pause style, too.

http://www.powerfultrainingsecrets.com - this is a GREAT tricep-building technique...mash up two exercises, alternating reps of each, then do THAT rest-pause style, takeing 20 seconds rest between "sets". Then burn out on close grip bench. Brutal!

http://www.powerfultrainingsecrets.com - this is a great quad exercise that takes you from full stretch to a hard contraction at the top, combining two exercises into one movement to maximize the training effect. It'll really hit your quads HARD...but it won't look normal!

http://www.powerfultrainingsecrets.com - this method of deadlifting is not for the faint of heart...you take a moderate weight and (first thing in your workout) crank out as many reps as you can as fast as you can. GREAT for building strength-endurance and base strength.

http://www.powerfultrainingsecrets.com - this is a GREAT exercise for hitting the entire posterior chain (all the muscles along the back of the body). It provides single-leg training as well as core training, too. Great for athletics.

http://www.powerfultrainingsecrets.com - The Javelin Shoulder Press is a great exercise for hitting the lateral/side delts, which will help give the appearance of wider shoulders.

http://www.powerfultrainingsecrets.com/trial-membership/49-2-up-1-down-sldl.php - this is a GREAT hamstring exercise. You'll be doing negatives by going up with 2 legs then down with just one. Build great hamstring strength with this one...

http://www.powerfultrainingsecrets.com - This is an excellent method for making a hack squat machine-style of exercise out of just a barbell and a rack. You lift one end of the bar - the other is a pivot. Easy setup and great option for lower body training.

http://www.fitstep.com/hybrid-training/hybrid-training.htm - This a great way to increase the intensity of the leg press exercise - with the bands wrapped around the back rest and the foot plate, as you press, the resistance increases, just as your legs are getting stronger.

http://www.powerfultrainingsecrets.com - This one is a dumbell version of the roll-out exercise...great for the six-pack and very powerful for developing core strength and stability. This one works differently than the wheel roll-outs...as you walk the dumbell forward, you will have only hand on the dumbell, which means you get great tension in the obliques and transversus as well.

http://www.powerfultrainingsecrets.com - This is a great core/total-body exercise...VERY functional and very challenging. This is going to build great core strength.

http://www.powerfultrainingsecrets.com - this exercise is going to hit your triceps HARD. The tri's make up 2/3 of your arm mass so for big arms, you need big tri's. You'll be doing a half-range of motion on first the tricep extension then the close grip bench press (after you're toast on the extensions). I've found partial ranges here to be easier on the elbows, too.

http://www.powerfultrainingsecrets.com - This is a GREAT exercise for developing the chest and triceps. You'll loop two training bands over a couple of bars set in the rack and do dips in the loops of the bands rather than with your hands on the bars. VERY unstable and VERY effective for hitting a TON of muscle fibers.

http://www.powerfultrainingsecrets.com - This exercise, while not being a "heavy" exercise, is an excellent assistance/secondary exercise for increasing bench press poundage. Many top powerlifters use this one for increasing tricep power.

This is a partial-rep version of the incline barbell bench press. Doing partials allows you to use more weight on the exercise - for me, having bad shoulders means my full-range incline is terrible. The partial range allows me to hit the upper chest with heavy weight, which also targets the connective tissue. The high reps help improve blood flow to the muscle, improving muscle growth potential as well.

http://www.powerfultrainingsecrets.com - This giant set exercises takes you from front squats to back squats to wide stance squats - the exercise variations give you better leverage as you get tired, which allows you to keep going longer than with a straight set of one exercise. Tough and effective!

http://www.powerfultrainingsecrets.com - this is a GREAT exercise for hitting your hamstrings with simple equipment (just a weight plate). It combines the knee flexion of a leg curl with hip extension (like a stiff-legged deadlift) for a HUGE contraction at the top.

http://www.powerfultrainingsecrets.com - This one is quick and easy...set a dumbell between your feet and rep out with chins. As soon as you can't do any more weighted, drop the dumbell and keep going until you can't complete another rep! This is a great technique for overloading your back muscles and developing strength.

http://www.powerfultrainingsecrets.com - This exercise is GREAT for thigh work. It's a homemade hack squat setup that allows you focus on hitting the thighs while not locking your body into the movement like with the hack machine. You get the benefits of free weight along with the stability benefits of a machine. Great for training at home when you don't have a barbell rack for squats!

http://www.powerfultrainingsecrets.com - This exercise is targeted to developed a rock-solid core. You will use a heavy dumbell and a rack, setting the dumbell on one side safety rail then picking it up and rotating back around to the OTHER side, all the while, holding it out in front of your body to TRASH your entire core area.

http://www.powerfultrainingsecrets.com - This unique back exercise is a version of the chin-up where you will "walk" up and down the bar, doing a chin-up each time you move a hand. This keeps GREAT tension on the lats and will pump your back and biceps like CRAZY.