TRAINING VIDEOS

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Tricep extension

Tricep extension

weight

arms

bingowings

strength

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Tricep extension

Instead of standing, sit upright on a flat bench. Keep your core stiff and engaged. Your feet should be flat on the floor Your forearms should be at least parallel to the floor Without moving your upper arms, bend your elbows and lower the bar.

Yates row

Row

workout

strength

exercise

back

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Yates row

Hold the bar with an underhand grip at should width. Keeping your lower back in its natural arch. Bend your hips back and lower your torso to about 60 degrees. Row the weight to your belly button using a slight cheat (use momentum to begin each rep), but don’t let your lower back round. If you have wrist straps, you may use them to help your grip

Squat press

squat press

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Squat press

Front Squat to Press Hold the dumbbells at shoulder level and stand with feet shoulder width. Squat as low as you can without losing the arch in your lower back. Come back up and press the weights overhead.

single leg lift

single leg lift

legs

bum

workouts

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single leg lift

Place the instep of one foot on a bench that’s about 2 feet behind you. Complete the prescribed number of reps with your right foot on the bench, then do the same number with your left foot on the bench.

walking lunges

legs

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walking lunges

walking lunges, step forward with your left leg and slowly lower your body until your knee is bent at least 90 degrees. Pause then push yourself to the starting position as quickly as you can. Complete the prescribed number of repetitions or distance.

Kettlebell press

kettlebell

weights

press

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Kettlebell press

Hold the weight close to your chest at shoulder level with both hands on the handle and palms facing each other. Squat down as deeply as you can and then press the bell straight out in front of you with arms extended. Bring it back to your chest and repeat for reps while maintaining the squat position.

Thrusts

legs

squats

thrust

weights

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Thrusts

Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder width a part. Lower your body until the tops of your thighs are at least parallel to the floor. Push your body back to standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.

Cable Row

back

row

cable

weight

strength

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Cable Row

use the long bar on the cable machine and row down. Lean a bit back and make sure your legs are straight.

kettlebell swing

kettlebell

swing

weights

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kettlebell swing

Grab a kettlebell with an overhand grip and hold it in front of your waist at arm length. Bend at your hips and knees and lower your torso until it forms a 45 - degree angle to the floor. Swing the Kettlebell between your legs. keeping your arm straight, thrust your hips forward, straighten your knees and swing the kettlebell up to chest level. now squat back down as you swing the kettlebell between your legs.

Arnold press

shoulders

press

weight

strength

arnold

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Arnold press

In a standing position, elbows at sides, grasp one dumbbell in each hand and raise the weights to your shoulders, palms turned toward you. in one smooth motion, press the weights up overhead - not quite to the point where they are locked out - and at the same time rotate your hands, thumbs turning in-ward, so that your palms face forward at the top of the movement. hold for a moment and then reserve the movement