Revolution Fitness

Barbell Bench Press..AVI
00:42Ausrevfit, www.revfit.com, bodybuilding, chest movement
Barbell Row..AVI
00:28Ausrevfit barbell row. keep shoulders back and chin up. have a slight bend in the knee and pull the bar into your belly. make the positive forceful and the negative in control.
EZ Bar Curl.AVI
00:26This is the same technique used as a traditional barbell curl but with an ez bar. the main advantage is a slight grip change. this can relieve pressure on the wrist.
Plank Pushouts
00:19
Oblique Crunch.AVI
00:19Lying flat on your back with one knee crossed over the other. crunch forward with opposing knee and elbow touching at the top of the movement. change sides after completing.
One Arm Dumbbel Preacher Curl.AVI
00:25Bracing your arm on either a preacher bench or an incline bench, hold a dumbbell extended to the bottom and then curl the dumbbell to the top position. lower and repeat.
Dumbbell Squat.AVI
00:24Holding dumbbells at your side with shoulders back and and torso held high, squat down till your hamstrings are parallel with the floor and then come back up. make sure to keep your bottom back and do not let knees travel past your toes.
Jumping Alternating Lunges.AVI
00:20From a split stance drop into the bottom of a lunge position. jump up and alternate your stance. aim to land softly and explode from one leg to the next. keep your body still and shoulders back and head up. repeat for reps. this can be done holding dumbbells as well.
MVI 1293
00:22
Band Push up
00:26Video uploaded from my phone.
Single Leg Glute Ham Raise.AVI
00:31Lying flat on your back, elevate one foot upward and have the other dug into a step or a bench. make sure that you are positioned close to the bench. drive your heel into the bench while raising your hips and butt straight up. slowly lower and repeat for reps on both sides.
Cable overhead Extension.AVI
00:26Grab either straight bar or rope and attach to high position on cable machine. turn away from the machine. keep your elbows in tight and extend straight out. have one foot forward and one back to keep your stability.
Assisted Chins..AVI
00:29This is the assisted version of the chin up. place your knees on the pad with whatever help is needed. slowly lower yourself down until the bottom and then forcefully pull yourself up.
Arnold press.AVI
00:26Either from seated or standing position,start by holding dumbbells with hands facing in towards your chin. as you press the dumbbells up rotate the wrist out so palms are now facing away. reverse the motion on the way down.
Prone 2 Arm Dumbbell Row..AVI
00:24Drive your elbows back and breathe out as you pull up.
Wide Grip Assisted Chin up.AVI
00:25Using a assisted chin/dip machine - grab the wide handles with palms facing the machine and thumbs on top for the grip. slowly lower your body until your arms are outstretched and then pull yourself up back to the start point. keep chest and chin up.
Trap Bar Deadlift.AVI
00:30While standing in a trap bar machine- grab handles and squat down. keep torso upright and core tight throughout. from a squatting position, pull the trap bar off of the floor. initiate with legs and then finish with pulling shoulder blades back.
Level 3 Crunch.AVI
00:20Lying flat on your back with your legs held up and hands behind head, aim to bring elbows up toward your knees. slowly lower and repeat.
Cable Kick Back
00:22
Reverse Grip Assisted Chin up.AVI
00:20Using an assisted chin/dip machine, grab handles with wrist facing inward - slowly lower your body until your arms are straight. now you need to pull yourself up to the top and then repeat.
Barbell Squat.AVI
00:20Bar sits on traps, keep hips and but back. aim to get hamstrings parallel to the floor. keep your core held tight.
Barbell Front Squat.AVI
00:32With the bar sitting across your shoulders and hands crossed on top to keep the bar in place, squat down keeping torso up right till your hamstrings are at least parallel to the floor. your feet should be just outside shoulder width and core held very tight. this is one of the most challenging leg m ..
Renegade Rows.AVI
00:17This is a hybrid rowing and push up movement which is best performed with hex styled dumbbells. have hands holding dumbbells from push up position. lower yourself with a push up and as you rise row one side up and then repeat on the other side.
Leg Press..AVI
00:36This is a 45 degree leg press. make sure that your hips and but are firmly planted into the seat. slowly lower the the plate and then forcefully push through your heals to the start position. do not go so deep that your put lifts off the seat. breath in on the way down and out on the way up. do not ..
Dumbbell Pullover.AVI
00:30Hold a dumbbell flat with your palms facing up. start with the dumbbell over your head with straight arms. slowly lower the weight down with straight arms and then pull back up.
Plank Grabs.AVI
00:16Get yourself into a plank position and then lift one arm of the floor and touch the opposing shoulder and then switch to the other side repeating for given reps.
Barbell Clean and jerk.AVI
00:34Start with a barbell sitting just above the knee. flip the bar up to shoulder height just below the chin. this is the clean. the next movement is to press the bar overhead and then reverse to the movement including stopping at the bar at shoulder height.
Standing alternating dumbbell press.AVI
00:18From a standing position with legs slightly bent and butt back, start with dumbbells sitting on top of your shoulders. forcefully press one dumbbell up overhead and then slowly lower to the start and repeat with the other arm.
Ball Squat.AVI
00:25Have a fit ball supporting your lower back. slowly squat down and then push up. you can either use these with body weight or with dumbbells.
Wall Squat Hold.AVI
00:15With your back flat to a wall or a door, squat down and hold. you may add dumbbells to make this movement harder.
Dumbbell Fly.AVI
00:27Lying flat on a bench hold two dumbbells straight up with your palms facing one another. let your elbows have a slight bend as you lower the weight down and then bring back together. the sensation should feel like hugging a tree.
Kettlebell Row.AVI
00:22This is a one arm kettlebell row. taking a strong stance with one foot in front and one behind, let the arm holding the kettlebell hang and then row it up just above hip height. concentrate on pulling from the lat and breath out as you row up.
Alternating Lunges..AVI
00:22In a stepping pattern alternate lunges with each leg. keep torso upright and make sure knee doesn't pass over knee.
Barbell Curls.AVI
00:21Start with the barbell lying flat against your legs. forcefully curl the bar up to chest height and then slowly return to the start. keep your elbows pinned back and squeeze the biceps at the top of the movement.
Plate Throw.AVI
00:23Grab either a weight plate, dumbbell, or a medicine ball. with knees bent and butt back, pivot from side to side with arms straight as if throwing a pizza. move from one side to the other.
Ski Squats.AVI
00:21Using a step, start with one foot on the step and one on the side. push off the with the foot on the step going from side to side always keeping one foot on the step. land with soft knees and slightly bent.
One arm cable Press.AVI
00:24Facing away from the cable stack, grab the low cable and punch up and out with the handle. start at shoulder height and extend then repeat on the other arm.
1 Arm Band Row
00:25
Body Weight Squat..AVI
00:21Keep hips and but back as you sit into the movement. make sure knees do not travel beyond your knees.
Tooheys introduction video.AVI
02:25Information for tooheys employees home and gym programs.
Big Fella Stress Relief
00:21Big fella stress relief
Kettlebell Pull throughs-swings
00:20Holding a kettlebell with slightly bent knees, swing the kettlebell from under the knees straight through to chin height. keep arms straight and propel hips and bottom forward while keeping your core tight.
Seated Cable Row
00:24
Sue chins
00:23Video uploaded from my phone.
Lying straight leg lift
00:23
Skipping.AVI
00:20Key points to skipping rope is to keep jumps small and arms stable. let the wrist propel the rope.
Seated barbell military press.AVI
00:26From a seated position, take the bar off of the rack and then lower to eye level in front of your face. press the par overhead and then slowly lower and repeat.
Dumbbell Boxing Punches.AVI
00:26Holding dumbbells - here a few boxing sequences while holding dumbbells. keep a slight bed in knees, keep hips and but back and core tight.
Incline Dumbbell Press
00:26
MVI_1345.AVI
00:49Chins are shown here using the revolution fitness 3 and 9 rep scheme. first three reps are done heavy with a drop set of 9 lighter reps. once completed, rest for a minute and repeat. change weight if needed.

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