- 2 days ago
girl gym workout USA,
American gym girls,
fitness girls in USA,
USA female workout,
women gym training USA,
girls exercise routine,
female fitness USA,
gym workout American girls,
girls gym session USA,
women strength training USA,
teen girls gym workout,
gym training for girls,
gym girls USA,
female bodybuilding USA,
gym practice for women,
workout for American girls,
indoor workout USA girls,
fit girls USA,
girls lifting weights USA,
USA gym vlog girls,
girl fitness model USA,
athletic girls training,
USA gym girls transformation,
fitness lifestyle USA women,
women gym vlog USA,
girls cardio training USA,
American teenage gym workout,
women personal training USA,
gym girls USA routine,
female athlete workout USA,
gym girl body transformation,
American girls fitness vlog,
girls working out in gym,
fitness program for girls USA,
girls daily workout USA,
gymnasium training female USA,
USA college gym girls,
young women fitness USA,
gym challenge for girls,
USA girls gym motivation,
muscle training for girls USA,
women exercise video USA,
high school girls gym USA,
USA girls gym session,
American girls body fitness,
gym girl USA model,
gym workout tips for girls,
USA gym fashion for girls,
girls gym strength USA,
USA women in fitness center,
usafitness,
Americanfitness,
Gymgirlsusa,
Californiagym,
Texasgym,
athomeworkout, bodybuilding, cardioworkout, dailyworkout, exercise, fitfam, gymmotivation, homefitness, intervaltraining, jumpworkout, kettlebellworkout, legday, musclebuilding, noexcuses, outdoorworkout, pushupchallenge, quickworkout, resistancebands, strengthtraining, tabataworkout, upperbodyworkout, virtualtrainer, weightlossjourney, xfit, yogaforstrength, zerotohero, fitnessusa, workoutmotivation, usafitness, fitgoals, dailymotionfitness,
American gym girls,
fitness girls in USA,
USA female workout,
women gym training USA,
girls exercise routine,
female fitness USA,
gym workout American girls,
girls gym session USA,
women strength training USA,
teen girls gym workout,
gym training for girls,
gym girls USA,
female bodybuilding USA,
gym practice for women,
workout for American girls,
indoor workout USA girls,
fit girls USA,
girls lifting weights USA,
USA gym vlog girls,
girl fitness model USA,
athletic girls training,
USA gym girls transformation,
fitness lifestyle USA women,
women gym vlog USA,
girls cardio training USA,
American teenage gym workout,
women personal training USA,
gym girls USA routine,
female athlete workout USA,
gym girl body transformation,
American girls fitness vlog,
girls working out in gym,
fitness program for girls USA,
girls daily workout USA,
gymnasium training female USA,
USA college gym girls,
young women fitness USA,
gym challenge for girls,
USA girls gym motivation,
muscle training for girls USA,
women exercise video USA,
high school girls gym USA,
USA girls gym session,
American girls body fitness,
gym girl USA model,
gym workout tips for girls,
USA gym fashion for girls,
girls gym strength USA,
USA women in fitness center,
usafitness,
Americanfitness,
Gymgirlsusa,
Californiagym,
Texasgym,
athomeworkout, bodybuilding, cardioworkout, dailyworkout, exercise, fitfam, gymmotivation, homefitness, intervaltraining, jumpworkout, kettlebellworkout, legday, musclebuilding, noexcuses, outdoorworkout, pushupchallenge, quickworkout, resistancebands, strengthtraining, tabataworkout, upperbodyworkout, virtualtrainer, weightlossjourney, xfit, yogaforstrength, zerotohero, fitnessusa, workoutmotivation, usafitness, fitgoals, dailymotionfitness,
Category
🛠️
LifestyleTranscript
00:00We interrupt our program to bring you this important message.
00:22What's up everyone? Welcome back to another video on Juice and Toya.
00:25Hey, welcome back.
00:26Today we're taking you all through a form check.
00:28Let's get it.
00:28All right, so we've seen a lot of questions and comments on a lot of our workout videos
00:32about proper form on an exercise, how you should be doing it, or where you should be feeling it.
00:38Oh yeah, so today we're going to take you through 10 common exercises.
00:41We're going to give you some tips on form, how to do it correctly,
00:44but also just going to help you avoid injury as you do these exercises in our workouts or workouts for yourself.
00:49All right, so we're going to go into full trainer mode right now and get right into it.
00:52Let's get into it.
00:54All right, so the first exercise we're going to go over is a bodyweight squat.
00:58All right, so keep in mind that even though we're showing you some of these exercises bodyweight,
01:03the same cues can still apply if you're using weight or holding some type of resistance.
01:08Okay, so also there are many different variations of squats and advanced versions of squats and all the exercises we're going to show you today.
01:15But just for the sake of majority of people, we're going to keep these pretty basic, okay?
01:20So Julius is going to be my client for this exercise, and we're going to show you how to do a bodyweight squat.
01:25Let's get it.
01:25So we're going to start off with feet about hip distance apart, all right?
01:28And Julius is going to look at something eye level and maintain that gaze.
01:34What that's going to do is help to keep his chest nice and tall,
01:36and he's going to shift his weight back in the heels and squat or sit as deep as he can, okay?
01:42So notice he's still gazing at something eye level, chest is nice and tall, and his weight is back in the heels, okay?
01:49So as you're doing these squats, if at any point you feel like your chest is dipping low
01:53or you can't quite sit back into the heels and you find yourself shifting forward,
01:58you only want to sit back as deep as you can go and then push up through the heels, okay?
02:04So if sitting as deep as you can means that you're breaking that proper form or your chest is going forward,
02:10don't go down quite as low, okay?
02:12So one other cue that you can do to help yourself sit a little bit deeper in a squat
02:17is by using a chair or a couch or something that you can sit down and back to.
02:22So the same rules still apply here.
02:24He's still going to look at something eye level to keep his chest nice and tall,
02:27and he's still going to sit the weight back in the heels, but now he has something to sit back to.
02:32Sometimes this just helps with the confidence of knowing there's something there to catch me.
02:37I'm not going to fall.
02:38Also, you can take that pause at the bottom, reset your core,
02:42and then have that strength to push yourself back up through the heels.
02:45So if you feel like you can't quite get as deep as you'd like,
02:48a good way to practice is by using a chair or something that you can sit back to.
02:53All right, the next exercise we have for you is a lunge.
02:56And just like the squat, there are a lot of different lunges,
02:58but we're going to go over a basic front lunge.
03:00And a lot of you may struggle with lunges.
03:02If you have problems with stability, if you have knee pain,
03:05we're going to give you a few cues to help you out with that.
03:07All right, so we're going to start with the front lunge.
03:09We're going to start in a tall position.
03:11You want to make sure that heel is right underneath the knee.
03:14That's going to make sure your quads and glutes are loaded evenly.
03:17You're going to press through that heel,
03:18drive up, and return back to that starting position.
03:20All right, so just like the squat,
03:22you want to make sure that chest is nice and tall, right?
03:24You've got your eyes focused ahead,
03:26and that's going to make sure everything is working properly.
03:28All right, so if you find that you're doing a lunge
03:31and that knee is caving in,
03:32so show me an example of a bad lunge to it.
03:35And that knee is caving in,
03:37you want to try to actively drive that knee out.
03:40That's going to ensure that glute is working,
03:42keep your foot flat into the floor,
03:43and that's going to help you avoid any knee pain that you might have.
03:47All right, so if you feel like that knee is caving in or out,
03:49all right, make sure you're straight,
03:51and that should take care of that problem.
03:52And try to keep the knee aligned over your second and third toe.
03:55That'll keep it from going out,
03:57and you don't want to go too far in or out.
03:59Oh, yeah.
03:59So if you struggle with front lunges,
04:01reverse lunges are a great alternative
04:03because you're not using as much of that front foot, all right?
04:06So same concept.
04:07You want to step back in reverse.
04:09You want to have that knee or heel underneath the knee.
04:12You're going to drive up again through the heel,
04:14but you also have this back leg, right,
04:17that you can press off of as assistance, okay?
04:19So that's going to give you a nice little drive out of the lunge,
04:22and that should help you out
04:23as far as just being able to do it strength-wise, okay?
04:26And then lastly, if you struggle with lunges,
04:28if you feel like you're wobbly, you're not as stable,
04:31you can always use something as assistance.
04:33This could be a chair.
04:34This could be an arm.
04:36Anything that'll help you stay stable.
04:38And then also know that you don't have to go as low
04:40if you don't have that range of motion, all right?
04:42So that can be plenty for someone
04:44who doesn't have a range of motion
04:45to where you're still engaging those muscles.
04:47And then over time, as you do it more often,
04:49you'll build that mobility.
04:50You'll build the strength to where you'll be able to go lower
04:52and maybe even not even use assistance over time, all right?
04:55So those are a few cues to make it work for you.
04:58All right, so the next exercise we're going to show you
04:59is a push-up, everybody's favorite, all right?
05:02So we're going to get into a high plank position.
05:05That's where, all right, cool.
05:06So big key with the push-up here
05:08is making sure your hands are underneath your shoulders.
05:11That's going to make sure everything is aligned,
05:12but also you want to keep that back nice and flat.
05:15To do that, we're going to squeeze our glutes.
05:17We're going to tuck our hips through there,
05:18and that's going to help make sure our lower back is not engaged.
05:21So if you don't have your glutes,
05:23squeeze to it, do a bad push-up, arch your back, go down, okay?
05:26All that tension is going down into the lower back.
05:29Oh, yeah.
05:29You do not want that, all right?
05:30You want to tuck the hips through, squeeze the glutes, go down.
05:33Elbows are at a 45-degree angle.
05:35Press up through the palms, and you should be good to go.
05:38So even if you have to drop down to your knees,
05:40if you're not quite good at push-ups,
05:42drop down to your knees, same concept, squeeze the glutes,
05:44tuck the hips, drive up and through, just like that.
05:47Really try to squeeze the chest, engage the core,
05:50and keep in mind push-ups are a core exercise as well.
05:54It's not just chest and triceps.
05:56You really have to engage your core to do a push-up properly, all right?
05:59Oh, yeah.
05:59So keep that in mind.
06:00All right, the next exercise we have to show you all is a sit-up.
06:03So again, a common exercise,
06:05but these cues might help you to just feel them
06:07or get a little bit more out of them, all right?
06:09First, we're going to start off by pushing our belly button
06:12through the ground and tucking the hips.
06:15That movement right there is going to,
06:16you might even feel the core already there.
06:18That's going to help activate and engage that core.
06:21Next, we're going to cross the arms over the chest
06:23just because we don't want to use momentum
06:25by throwing them forward,
06:27and we also don't want to tug on the neck as we come up, okay?
06:31So what we want to do here is dig our heels through the ground,
06:35push that belly button through, engage the core,
06:37and then come all the way up, all right?
06:39As he's going down, notice he went down nice and slow.
06:43Your core is still doing work on the way down too, okay?
06:46You don't want to use momentum throwing yourself up,
06:49and you don't want to just plop yourself back down.
06:52Both of those things are going to take the core out of it, okay?
06:55It's also a good way to hurt yourself
06:56and breathe your back, all right?
06:58So with these, you also want to make sure
07:00that you give yourself a nice big exhale at the top, okay?
07:04The breathing will really help you
07:06to engage the core a little bit more as well.
07:08The same rules here apply for a crunch too.
07:11So if you can't get all the way up into a sit-up,
07:14you still want to exhale at the top of a crunch,
07:16you still want to pull that belly button in
07:18and engage the core,
07:19and keep yourself from using momentum
07:22to throw yourself up.
07:24Really good sit-ups.
07:25I appreciate it.
07:26I've been working on those.
07:27All right, the next exercise we're going to go into is a plank, all right?
07:31So just like a push-up, we're going to keep that back nice and flat.
07:34We're going to tuck those hips to where we can squeeze the glutes,
07:36and then from there, you should get some pretty good core engagement.
07:39So even if you held this for a minute, a minute and a half,
07:42you can really feel your abs in this position, all right?
07:44So now we're going to drop down to the elbows, okay?
07:47So big key here is you want to keep those elbows right underneath your shoulder.
07:51Again, keep that back nice and flat.
07:53Squeeze the glutes.
07:54I should be able to balance a cup of water on her back without it falling, all right?
07:57So again, just like any other exercise,
07:59make sure you're breathing, getting a big inhale, big exhale
08:02as you're doing any type of plank exercise.
08:05So you can hold that for three more minutes if you want.
08:07Okay.
08:07All right, and then another modification,
08:11if it's too much pressure being on your wrist
08:13or you can't quite hold yourself up on the forearms,
08:16you can also elevate the plank and still get some good core work.
08:19Chair is your best friend.
08:21All right, so again, they can get some good core work here.
08:24Keep those hands underneath the shoulders,
08:25and this is just a way to modify a plank if you really struggle with them, all right?
08:29Then as you get better, you can lower your surface.
08:31You can get something that's lower than surface.
08:33You can go into the elbows, and then you can go onto the hands
08:36and progress yourself all the way down to the plank.
08:38All right, so the next exercise,
08:40we're going to pick up some weights
08:41and show you a front-loaded deadlift, all right?
08:44So very first to begin,
08:45his feet are going to be about shoulders distance apart,
08:48and he is going to tuck his ribs and his hips
08:51and engage that core.
08:52He's going to pull shoulder blades back.
08:55There should be tension back here between his shoulder blades, okay?
08:58So now the movement of the deadlift,
09:00you want to hinge your hips back and not squat down, right?
09:06So his hips were pushed back.
09:08Nice, flat back here, neutral spine, and core is engaged.
09:12So a common thing we see is people want to reach the dumbbells forward.
09:17We see this.
09:18They feel like you have to get the dumbbells as close to the ground as you can.
09:22Take that out of your mind, right?
09:23What you want to do is keep those dumbbells close to your shins
09:27and push your hips back as far as they can go,
09:30and then you're going to drive up, okay?
09:32So hinge the hips back.
09:34Dumbbells stay close to the shins,
09:36and his back is still nice and flat.
09:39Now round forward again.
09:40You see how he loses that once he doesn't pull his shoulder blades back?
09:44Shoulder blades stay pulled back.
09:46Drive up through the heels.
09:47Squeeze your glutes.
09:48So if you do notice, it's a little tough for you to bring the weight in front
09:52or you do feel like you're rounding too much,
09:54you can also keep those dumbbells in a neutral position.
09:57So now they'll stay at the side of your body,
09:59just like a suitcase deadlift,
10:01and still maintain the same position.
10:04Push the hips back.
10:05Weight is back in his heels.
10:06Even if the toes need to come up a little, the weight is back,
10:09and he's pushing his knees out over the toes, just like in the lunge.
10:13So you should feel a deadlift in your hamstrings or your glutes.
10:17If you're feeling it anywhere else,
10:19just check those little key pointers in the form.
10:22Sometimes it's as simple as keeping the shoulder blades pulled back.
10:25If you're too rounded forward,
10:27sometimes that shoots the weight forward into your knees.
10:29And sometimes it's as simple as pushing your hips back a little bit more.
10:33Maybe you're squatting a little too much, okay?
10:35So sometimes it's a super easy form fix.
10:38Oh, yeah.
10:38And then one big key pro tip here,
10:41if you have a wall, you can use a wall as a reference.
10:44So if you feel at the bottom of a deadlift,
10:46you feel a lot of tension here, especially as you fatigue,
10:49you can press your hips to a wall as sort of an aiming point,
10:51and then you can drive those hips up as well.
10:54So that's just a big way to get some assistance
10:56if you really struggle with deadlifts.
10:58All right, so this is a great segue into our next exercise,
11:01which is a bent over row.
11:03So a bent over row,
11:04you are going to start off in deadlift position.
11:08So you see his weight is back in the heels,
11:10hips are pushed back,
11:12shoulder blades are on and engaged,
11:14and your core is engaged, all right?
11:16In this position,
11:17he's going to pull his elbows up and back
11:19and actively squeeze those shoulder blades.
11:22So right here,
11:23if I put my finger between the shoulder blades,
11:25it is being squeezed with each rep, all right?
11:29So the biggest thing here,
11:30you want to make sure that your core is engaged,
11:32but also notice where his chin is.
11:33It's tucked, he's gazing down.
11:36You don't want to look up,
11:37look up at the ceiling,
11:38see how that creates an arch here in his upper back,
11:40and then you start to use your traps, right?
11:42So keep a nice neutral spine,
11:44nice flat back,
11:45and squeeze those shoulder blades, all right?
11:48Again, there are many different types of rows.
11:50With all of them,
11:51it's going to be super important
11:52that your core is engaged,
11:54no matter the type of row you're doing.
11:56So even going into a wide row here,
11:58you might work a few different muscles in the back,
12:01but regardless,
12:02you're in a hinged position,
12:05your core is tight,
12:07your shoulder blades are being squeezed,
12:09no matter the type of row you're doing, all right?
12:11All right, the next exercise we have for you
12:13is a single leg deadlift, all right?
12:15So just like the lunges in any single leg exercise,
12:18a big key here is making sure
12:20that your foot is flattened to the ground.
12:22Now also,
12:23make sure that you have the proper shoes on too as well.
12:25If you have a shoe that has sort of a lift at the back
12:28to where your toes are lower than your heels,
12:31you might find that your feet
12:32are kind of front loaded there.
12:34So make sure you have a flat surface
12:35or you can even do this barefoot
12:37if that helps you stay flat into the ground, all right?
12:39So keep that in mind for lunges,
12:41single leg deadlifts
12:42or any sort of single leg exercise like that.
12:44All right, so just like a deadlift,
12:46she's going to hinge back into her hips.
12:49Again, she's keeping this bottom leg nice and vertical,
12:51weight into the heels.
12:53She's going to drive up,
12:54squeeze through the glutes just like that.
12:56And just like the regular deadlift,
12:57keep that core nice and engaged.
12:59That back is flat
13:00and squeeze the glutes as you come up top, all right?
13:02And again, she's keeping that weight close to her shins.
13:05She's not letting it get away from her, all right?
13:07Also, you might notice she has her chin tucked.
13:09See how her spine is aligned all the way through.
13:11Lift that chin up to her.
13:12This is what you don't want to do.
13:14You don't want to-
13:14And that's going to make you really unbalanced.
13:15Yes, right?
13:16You don't want to be looking up at the sky.
13:18There's nothing to look at our hair, right?
13:20Let your neck follow your spine the entire time.
13:23And that's going to make sure
13:23you're not having any back pain.
13:24You're not arching your back
13:25as you're going through this movement, okay?
13:27If you find that the exercise is too difficult,
13:30drop the weight, all right?
13:30You can do the same exercise.
13:32You can drop into it, all right?
13:34You can get that same sort of engagement
13:35through the hamstrings and glutes
13:36and drive up and practice that way.
13:38And then additionally,
13:39you can hinge back,
13:41try to tap the toe back as assistance
13:43and then drive up and through just like that, all right?
13:46So those are some different ways
13:47that you can make it easier.
13:48Again, just like any of the other lower body exercises,
13:51you can use a chair,
13:52you can use a wall for balance
13:53just to give you that stability, all right?
13:56All right, the next exercise we have for you
13:57is a shoulder press, all right?
13:59So we're going to start with the foundation
14:01to a shoulder press
14:01and that's making sure you're engaging your core.
14:04Really squeeze those abs here
14:05and then also you want to squeeze your glutes.
14:08This is the core of the front.
14:09This is the core of the back
14:10and that's going to make sure your lower back
14:12and all the way up through the spine
14:13is nice and neutral as you press up, all right?
14:15So what's what I'm going to do?
14:16She's going to press up,
14:17lock those elbows up at the top
14:19and as she presses up,
14:20you want to make sure this is nice and squeezed.
14:22There's no arching of the spine
14:23and then come back down.
14:24Show me a bad shoulder press.
14:25Arch the spine up, right?
14:27Now she has a little curve in the back.
14:29It's giving her more range of motion
14:31but it's going to leave her room
14:33for injuries and back pain, right?
14:34So you want to press up as much as you can
14:36to where you can engage the core,
14:38squeeze the glutes and press that weight up.
14:40If you don't,
14:41if you feel like you're pressing the weight forward,
14:43press it forward a little bit
14:44like you have limited range of motion,
14:45the weight is probably too heavy, all right?
14:48So drop the weight down.
14:49You can go lighter in two dumbbells
14:51or you can even use one
14:52to where you can press up
14:53and get that full range of motion.
14:54See how nice and straight she is right there, all right?
14:57So that is a big key
14:58when it comes to shoulder presses,
15:00keeping this nice and engaged.
15:01That way you're not arching in the spine.
15:03All right, the last exercise
15:04we have for you are curls, okay?
15:07So simple exercise
15:08but this is typically something people do wrong.
15:11I want to make sure we clarify this, all right?
15:12So just like the shoulder press,
15:14we're going to keep that core nice and engaged.
15:16Same foundation, squeeze the glutes.
15:18What Toya is going to do
15:18is she's going to keep those elbows fixed
15:20right by her side
15:21and she's going to drive that weight up from there.
15:24So that's what you want to do
15:24to make sure that those elbows
15:26and those biceps are nice and engaged.
15:28Keep those elbows fixed
15:29and you see that she's isolating those biceps, all right?
15:33What you don't want to do,
15:34you don't want to swing the weight.
15:35So show them swing the weights.
15:37You can do that all you want.
15:38It's not going to work your biceps
15:40as much as you need.
15:41It's not going to isolate the biceps, all right?
15:42It's just a swing.
15:43You're just swinging the weights.
15:44And then another thing
15:45is you want more bicep engagement.
15:47You can slightly rotate those elbows forward.
15:50That's going to engage more of the top of the bicep
15:52and then we're going to work the elbows back down
15:54just like that, all right?
15:56So keeping that in mind,
15:57that's going to ensure
15:58that you're getting the most out of those curls,
15:59not swinging, not using any assistance.
16:02And that way you're doing it correctly with good form.
16:04All right, everyone.
16:06And that wraps up the form check video.
16:08So hopefully this was helpful to you
16:10and those cues gave you a little bit more confidence
16:12or clarity going into some of these exercises.
16:15For sure.
16:16So as we mentioned,
16:17the ones that were body weight,
16:18the same cues can still apply
16:20if you're holding a dumbbell
16:21or any type of weight or resistance.
16:23Also, there are so many different variations
16:26to these exercises.
16:27These were all pretty much basic foundational exercises,
16:31but there are so many different ways
16:32to make them more advanced
16:33or change up the exercise entirely.
16:35So there might be a different cues for those too.
16:38So if that's a video that you guys would like to see,
16:40let us know and we can make that happen.
16:42Oh yeah, drop a comment.
16:43And also, if you liked this video,
16:45if it was super helpful,
16:46please give us a thumbs up, drop a comment,
16:48let us know how you like it.
16:49But if you want more content from us,
16:51be sure to check out the Juice and Toya app.
16:53We have more follow along workouts.
16:55We have nutrition, motivation,
16:56but also we have guided workouts
16:58that'll help show you reps and sets
17:00and also give you some descriptions
17:01on how to help with your form as well.
17:03If that's something that you're interested in,
17:05hit that description.
17:06We got the link down there for the Juice and Toya app.
17:07Check it out.
17:08We promise you, you're gonna like it, all right?
17:10We appreciate you for joining us.
17:12We're gonna go eat now because we're hungry
17:13and we see you at the next one.
17:15See you all at the next one.
Recommended
0:13
|
Up next
35:41
0:11
39:54
0:42
0:12
0:11
Be the first to comment