low cable row

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Exercises -

Ball Atomic Pushups
1 arm 1 leg row
Ball Seated Shoulder Press
Ball Ab Pass

I'm back with another at home workout for all ability levels using just a ball, dumbbells, and a suspension trainer. We are going to integrate many different muscles groups into these exercises so we are efficient with our time. As a reminder, we are doing 10 reps of everything, and try to get in 3-4 sets of all of these exercises, and beginners can do variation 1, and for more you more advanced peeps out there, do variation #2 or #3. Let's get to work!

We're going to ratchet up the pushups today by doing some atomic pushups on the ball. You level ones will want to keep the ball near your thighs, and perform a tuck, rolling the ball toward your hands, bringing your knees to your chest, and back to a pushup. Level 2's will want to place the ball on the shins, and level 3's go for the toes! Remember to keep your abs really tight so your low back doesn't arch.




This next one is a pretty tough one. Level ones will go back to doing a single arm row on the ball like we did in workout #4, but level 2's and 3's will go to a single arm, single leg row. Begin standing on your right leg with super posture, holding your dumbbell in your left hand. Bend your knee slightly and hinge forward from your hips. Keeping your back straight, and not shrugging, perform a one arm row with your left arm. To make it more difficult, add more weight, but really focus on form and balance.

Next we are going to take a seat on the ball and do a shoulder press with our elbows in. Begin with good posture - keep your back straight and pull your abs in. Level 2's and 3's just add more weight to make it more difficult, and make sure you do not bounce on that ball- that is cheating.

After 10 strong reps, we are on to the floor for an ab pass with the ball. Level ones will begin with the ball between your feet and pass it from feet to hands with a crunch in between. For this exercise you might want to do more reps than 10. Level 2's will lower your legs with the ball between your feet and raise the ball overhead more when holding the ball. And, level 3's will open the body up even more. Focus on keeping your lower back pushed to the ground and if you feel any pain in the lower back, move back a level or don't do this at all.

Great job! Now, begin from the Ball atomic pushups and do all that again 2-3 more times. If you have more gas left in the tank, you can always do another workout from this series. And since this has gotten so much positive feedback from you, I am going to continue doing these At Home Workouts using a ball, Dumbbells and suspension trainer. As always, you can ask me any questions in the comments or tweet me @fitnessontherun. Follow me on Gooogle Plus and we can eventually do Live workout/hangouts I'll put all the links below in the description. Thank you for tuning in today, keep up the great work. Jon Ham from fitness on the run, and I'll see you next monday!

Ball Atomic Pushups
1 arm 1 leg row
Ball Seated Shoulder Press
Ball Ab Pass

Music from LDUK Music -- Thanks!!! Check out their sites!
http://www.youtube.com/LDUKMusic
http://music.plasmacat.co.uk/lduk/
https://twitter.com/ldukmusic
http://www.facebook.com/LDSounds

http://www.muscleandstrength.com/work...
http://www.parenting.com/gallery/10-m...
http://www.acefitness.org/acefit/work...
http://www.beachbody.com/articles/c1-...

Adjustable Wooden Gymnastics Rings - http://www.fitnessontherun.com/home-g...
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Blog: http://www.fitnesstrainingbyjon.com

INSTAGRAM - http://instagram.com/trainerjonham/
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Get the FREE Fitness On The Run Android app Here! https://play.google.com/store/apps/de.....

At Home Workout Playlist! - http://www.youtube.com/playlist?list=...

We are on to our 6th workout in this home workout series, and yes they should be tough.. What's that... oh you want a straw? That way you can suck it up? Quit whining, this is not a vineyard. Ok, now that we are done complaining, on to the workout - We are going to integrate many different muscles groups into these exercises so we are efficient with our time. Try to get 10 or more reps in of each exercise, and after you finish all these exercises, start over and repeat it 2-3 more times if you can. As a reminder, pick the variation of each exercise that matches your ability level. Now, Let's Get to Work!

We are going to begin with a new variation of pushups for you - Level one's and two's can do some pushups with a side step between pushups. Level threes are going to do some lateral plyo pushups back and forth. This one is pretty difficult, but it works - you'll feel it.

After you get 10 or more in, we'll move on to doing a prone reverse fly on the ball. You'll need to put your feet against a wall for support, and watch your head position - keep it straight. You should be looking at the floor with your chin tucked in as you do a reverse fly. For this workout we are going to turn our palms out and your hands facing forward. This is a great exercise for supporting your shoulders, neck, and back.

Great! Now we are going to move to the floor and place your heels in the foot cradles of the TRX. With your arms by your side, lift your toosh off the floor, and squeeze your butt cheeks. Bend your knees and pull your heels toward your butt. Keep your butt off the floor between reps. Level 3's can try this with one leg at a time to make this more difficult.

Now, on to V-ups. We are going to do 20 of these to the front, and then 20 on each side. For the front V-ups, start sitting and lean back and lift your legs as you reach toward your legs, then open up your body, leaning back and lowering your legs without touching the floor. To make it easier, you can do this with bent knees. For the side V-ups, sit on your right cheek, with your right elbow on the floor with your left arm on your head. Use your obliques to lift your legs as you reach your left elbow toward your left knee. After 20 or so, switch to the other side.




Good, Now start over and do all that again and try to get 3 to four sets in. If you still have gas in the tank, you can do another workout from this series which I'll put a link to the playlist right here. Which leads me to my question for you today which is How many times per week are you exercising? Let me know in the comments. Hope you enjoyed todays workout and stay tuned because we have plenty more where that came from. Next week I'll be back with a how to video about gymnastics rings, so stay tuned and make sure you are subscribed! Also, if you have an Android Phone, you can download the Fitness On The Run app from the Google Play Store which will alert you of new videos! Check out my google plus page also where I'll be doing some live workouts with YOU! For more at home workouts, click on the at home workout playlist here, and I'm Jon Ham from Fitness On The Run, and I'll see you Next Monday!!!

Floor Pushups - with side step - lateral plyos
Ball Prone Reverse Fly
TRX Hamstring Curls
V-ups + Side V-ups - 20x of each

Music from LDUK Music -- Thanks!!! Check out their sites!
http://www.youtube.com/LDUKMusic
http://music.plasmacat.co.uk/lduk/
https://twitter.com/ldukmusic
http://www.facebook.com/LDSounds

Check Out My NEW Website! http://www.fitnessontherun.com
TRX: http://fitnessontherun.com/trxtrainin...
Indo Board: http://fitnessontherun.com/indo-board...
Blog: http://www.fitnesstrainingbyjon.com

INSTAGRAM - http://instagram.com/trainerjonham/
SUBSCRIBE FOR NEW VIDEOS EVERY MONDAY! ABOUT YOUR HEALTHY ACTIVE LIFESTYLE! http://bit.ly/uZpW2F
"LIKE" US ON FACEBOOK -- http://on.fb.me/uzfYt9

GOOGLE PLUS - http://bit.ly/tjMl6c

Get the FREE Fitness On The Run Android app Here! https://play.google.com/store/apps/de.....

At Home Workout Playlist! - http://www.youtube.com/playlist?list=...

TRX Atomic Pushup pushups on the ground - suspended pushups - atomic pushup
Swiss Ball 1 arm Row
Swiss Ball Roll Outs
Swiss Ball Low Back Extension

Great work so far on your home workouts! Keep the comments coming and let me know what's working and what you're struggling with. We are going to integrate many different muscles groups into these exercises so we are efficient with our time. Try to get 10 or more reps of each of these 4 exercises, and after you finish, start over and repeat it 2-3 more times if you can. As a reminder, pick the variation of each exercise that matches your ability level. I've got some good stuff for you today so let's get moving!

We are going to start with the TRX Atomic Pushup. Beginners can do pushups on the ground without the TRX, or do plain suspended pushups, but if you are up for it, the Atomic Pushups are AWESOME! It is a great total body exercise using so many muscles. A simple way to get your feet in the straps is to start sitting facing the TRX and put your feet in the straps, and just turn around to a prone position. Perform a pushup, and on the way up, lean over your wrists, draw your abs in and bring your knees toward your chest. Extend back to Pushup Position and repeat. Again, don't arch your back, and try to keep your elbows in toward your body.

Next we are going to do a single arm row using our ball as a support or bench. Keep your back flat, abs drawn in, and try not to shrug your shoulders. And of course to make it more difficult on this one, just add more weight. We are going for 10 reps on each side and if you can do 15 reps without breaking form, you might want to go for a heavier weight. With your left foot forward, you are going to use your right arm to do the work and the left arm for stability on the ball. Make sure you get both sides in and then we are on to the next exercise!

Which is the Ball Rollout. This is kind of like an ab wheel, but using a ball. The further you extend and the farther out you go, the more difficult it is. Make sure you do not arch your back, keep your abs pulled in and use your abs and lats to pull your body back to the starting position. If 10 is super easy on this exercise, feel free to do more.

Next, you are going to use a wall to support your feet and put hips on the ball and you are going to do a lower back extension. This is a good exercise for your lumbar spine. If you find it super easy, you can do more reps - even 20 or 30, or add a little weight, but don't over do it!

Good, Now start over and do all that again and try to get 3 to four sets in. If you still have gas in the tank, you can try another workout in this playlist. In other words, combine these workouts to push yourself further. Which leads me to my question for you today which is How many sets are you getting in? 2, 3, 4? I wanna know how you are doing! Hope you enjoyed todays workout and stay tuned because we have plenty more where that came from. Next week I'll be back in the kitchen with a healthy recipe since it's the last monday of the month so make sure you are subscribed. Also, if you have an Android Phone, you can download the Fitness On The Run app from the Google Play Store which will alert you right away when I upload a new video! Jon Ham from Fitness On The Run, and I'll see you Next Monday!!!

TRX Atomic Pushup pushups on the ground - suspended pushups - atomic pushup
Ball 1 arm Row
Ball Roll Outs
Ball Low Back Extension

Music from LDUK Music -- Thanks!!! Check out their sites!
http://www.youtube.com/LDUKMusic
http://music.plasmacat.co.uk/lduk/
https://twitter.com/ldukmusic
http://www.facebook.com/LDSounds

Check Out My NEW Website! http://www.fitnessontherun.com
TRX: http://fitnessontherun.com/trxtrainin...
Indo Board: http://fitnessontherun.com/indo-board...
Blog: http://www.fitnesstrainingbyjon.com

INSTAGRAM - http://instagram.com/trainerjonham/
SUBSCRIBE FOR NEW VIDEOS EVERY MONDAY! ABOUT YOUR HEALTHY ACTIVE LIFESTYLE! http://bit.ly/uZpW2F
"LIKE" US ON FACEBOOK -- http://www.facebook.com/fitnessontherun

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Get the FREE Fitness On The Run Android app Here! https://play.google.com/store/apps/de.....

Ball Pushup with side to side - Knees - ankles - Toes
Pull Ups - TRX - Feet on the Ground - Feet Off the Floor - L Pullups
Reverse Fly - To make this more difficult just add more weight
TRX Pistol Squat - 1 leg lunge with Step, Pistol Squat, Pistol Squat Jumps

I'm back with another 4 exercise workout you can do with a ball, dumbbells, and a Suspension Trainer. We are going to integrate many different muscles groups into these exercises so we are efficient with our time. Try to get 10 or more reps in of each exercise, and after you finish all these exercises, start over and repeat it 2-3 more times if you can. As a reminder, pick the variation of each exercise that matches your ability level. Now, Let's Get to Work!

Next we are going to grab our Ball and do a progression of last week's pushup on the ball and get some more core action involved by rotating side to side and doing a pushup in between. Just like in last week's workout, make sure you keep your abs tight and don't let your back arch! To make it more difficult, put the ball on your shins, or go on your toes!

Good work, now we are going to grab some dumbbells and do some reverse flys. This is great for the rear deltoid and an excellent exercise for posture. Start by pulling your shoulders back, keep your back straight, bend your knees just a tad and bend at the waist. With your arms slightly bent, use your shoulders to lift your arms and control the weights on the way down. Make sure you keep your head straight and maintain the good posture. To make this more or less difficult, just adjust the weight of the dumbbells.

Excellent, now grab your TRX and let's do some leg work. Beginners on the TRX can do a single leg reverse lunge. Keep your good posture while you do this, and keep your front knee on top of your foot. If that's easy, you can do some pistol squats with one leg in front. Be careful not to rotate on that knee and make sure you keep your back straight. For more of a challenge, you can do some Pistol Squat Jumps alternating on each leg.

good, next we are on Pull Ups. Beginners can start with your feet on the floor and raise the TRX Up as high as you can. Keep your feet on the ground and use your legs for help pulling your body up. You really want to focus on using your lats as much as possible for this one and be sure to lower yourself down slowly. If you can do pullups without help, go for it! Although, depending on how you are hanging the TRX you may or may not be able to make this one happen. For example if you are hanging the TRX on a door frame, you will need to stick to doing it with your feet on the ground or else you will be sliding against the door. If you are able to do this, and you can do them in an L, try to get 10 reps in - it should be tough!

Good, Now start over and do all that again and try to get 3 to four sets in. If you still have gas in the tank, do workout #1 or 3 which will be here! Which leads me to my question for you today which is what do you like to wear when when you work out? Since I workout at home, i have some super old giant orange shorts that Cari despises, and she wants to throw away but I won't let her. Walter my beagle knows that when these shorts are on, he's going to have to do the treadmill. There it is. Hope you enjoyed todays workout and stay tuned because we have plenty more where that came from. Next week I'll be back for more of these 4 exercise workouts for you so make sure you are subscribed. Also, if you have an Android Phone, you can download the Fitness On The Run app from the Google Play Store! Jon Ham from Fitness On The Run, and I'll see you Next Monday!!!

Ball Pushup with side to side - Knees - ankles - Toes
Pull Ups - TRX - Feet on the Ground - Feet Off the Floor - L Pullups
Reverse Fly - To make this more difficult just add more weight
TRX Pistol Squat - 1 leg lunge with Step, Pistol Squat, Pistol Squat Jumps

Music from LDUK Music -- Thanks!!! Check out their sites!
http://www.youtube.com/LDUKMusic
http://music.plasmacat.co.uk/lduk/
https://twitter.com/ldukmusic
http://www.facebook.com/LDSounds

Check Out My NEW Website! http://www.fitnessontherun.com
TRX: http://fitnessontherun.com/trxtrainin...
Indo Board: http://fitnessontherun.com/indo-board...
Blog: http://www.fitnesstrainingbyjon.com

INSTAGRAM - http://instagram.com/trainerjonham/
SUBSCRIBE FOR NEW VIDEOS EVERY MONDAY! ABOUT YOUR HEALTHY ACTIVE LIFESTYLE! http://bit.ly/uZpW2F
"LIKE" US ON FACEBOOK -- http://on.fb.me/uzfYt9

GOOGLE PLUS - http://bit.ly/tjMl6c

Get the FREE Fitness On The Run Android app Here! https://play.google.com/store/apps/de.....

Squat + Shoulder Press - little weight - more weight - most weight
1 Leg Deadlift - Little weight - more weight - most weight
TRX T - change vector angle
Pushup + Side Plank - Knees - toes - add weight

You guys have been doing really good with your workouts, so I'm back with another 4 exercise workout you can do with a ball, dumbbells, and a Suspension Trainer. We are going to integrate many different muscles groups into these exercises so we are efficient with our time. Try to get 10 or more reps in of each exercise, and after you finish all these exercises, start over and repeat it 2-3 more times if you can. As a reminder, pick the variation of each exercise that matches your ability level. Now, Let's Get to Work!

We are going to start with a squat and shoulder press with our dumbbells. It's best to get your form correct on this one before adding a ton of weight. With your squat, you want your butt to go back while keeping your shoulders up and your back straight. As you finish your squat do a shoulder press with your dumbbells and try to keep your elbows in as you press them over your head and back down. To make it more difficult, add more weight!

Next we are going to do a one leg deadlift. For this exercise you want to make sure you are doing your hinging motion correctly with two legs first, then move to one leg. When you Hinge, bend from the hips as your butt goes back as if you are closing the car door with your budonkadonk. Now we are going to do a one leg deadlift with a dumbbell in the opposite hand to the foot you are standing on. Make sure you are keeping your back straight and stay square. Have fun trying to keep your balance! This should be tough, but to make it more difficult add more weight. This is a great exercise for your balance, ankles, hips, knees, hamstrings, glutes, and much more.

Next we are going to grab our TRX and do a TRX Letter T! Start in your finishing position with one foot back, and your arms out to make a T. Focus on contracting the rear deltoids - yes, this is yet another great exercise for your shoulders and for posture. Slowly lower yourself down to a hang and pull yourself up. Again, control your body weight on the way down and to make it more difficult, walk your feet forward to increase the vector angle and feet back to make it easier.

Now we are going to move on to a pushup to a side plank. See if you can get 10 on each side or 20 pushups with 10 side planks on each side alternating sides. Beginners can do this on your knees and hold the side plank for a second or two. As you get stronger you can do the pushup on your toes (remember not to arch your back and try to keep your elbows close by your sides). You more advanced people out there can actually do this with some dumbbells and add some weight and difficulty.

Good, Now start over and do all that again and try to get 3 to four sets in. If you still have gas in the tank, do workout #1 2 or 4 which I'll put annotations to at the end here. Which leads me to my question for you today which is How are you enjoying working out at home so far??? Do you miss the gym? Hope you enjoyed todays workout and stay tuned because we have plenty more where that came from. Next week I'll be back for more of these 4 exercise workouts for you so make sure you are subscribed. Also, if you have an Android Phone, you can download the Fitness On The Run app from the Google Play Store which will alert you of new videos! Jon Ham from Fitness On The Run, and I'll see you Next Monday!!!

Squat + Shoulder Press - little weight - more weight - most weight
1 Leg Deadlift - Little weight - more weight - most weight
TRX T - change vector angle
Pushup + Side Plank - Knees - toes - add weight

Music from LDUK Music -- Thanks!!! Check out their sites!
http://www.youtube.com/LDUKMusic
http://music.plasmacat.co.uk/lduk/
https://twitter.com/ldukmusic
http://www.facebook.com/LDSounds