Hey everyone, thanks for tuning in and welcome
back to another Fat Loss Friday. In today’s video I’m going to be demonstrating some
new exercises which you will use for the next Fat Loss Routine that we’ll be uploading
next Friday at 2pm. Before we start, just a quick reminder that if you like what you
see and are interested in burning some fat, be sure to subscribe to our channel and hit
the notification bell so you don’t miss out on any of the workouts! And if you have
any questions, ask them down in the comments section and we’ll either respond to you
directly in the comments section or answer your questions during our weekly Sunday Q&A.
Here are the exercises: The first exercise is going to be the Dumbbell
Goblet Squat. To perform this exercise, stand with your feet approximately shoulder width
apart or slightly wider than shoulder width with your feet pointing straight ahead or
externally rotated up to 15 degrees. Grasp the dumbbell with a neutral grip and your
palms facing the ceiling and hold the dumbbell up against your chest. The top of the dumbbell
should make contact with your chest and the bottom of the dumbbell should make contact
with your upper abdominals. Keep your elbows tucked in. Inhale as you lower your body by flexing the
hips and knees slowly and under control until your elbows touch your thighs, keeping your
weight over the middle and heel area of your foot. The middle of your knees should be in
line with, or slightly outside of, your second toe. Be sure to maintain a neutral spine and
ensure that the upper back is parallel, or higher, to your shins throughout the movement.
Exhale as you press your feet into the ground, extending your hips and knees, and keeping
your knees in line with, or slightly outside of, your second toe, and maintaining a neutral
spine. Repeat these steps for the prescribed number of repetitions. The second exercise is going to be the Wide-Grip
Lat Pulldown. To perform this exercise, grasp the lat pulldown bar with a closed, pronated
grip. If the lat pulldown bar has a bend toward the ends, a common grip is to place the hand
on the outside bends of the bar. If you are using a straight bar, use a grip that is wider
than shoulder-width and spaced evenly on the bar. Your elbows should be fully extended
and the weight stack that is being lifted should be suspended above the remainder of
the weight stack. Sit down and lean slightly backward on a bench with your feet firmly
planted on the ground. If you are performing this exercise on a Lat Pulldown Machine with
a seat attachment, sit down facing the weight stack and place your thighs under the thigh
pads and your feet flat on the floor. Pull the bar to until it makes slight contact with
your upper chest area. This will be your starting position. Inhale as you guide the bar slowly and under
control back up to the starting position while maintaining the same backward torso lean and
lower body position. Your elbows should be fully extended at the end of the upward movement.
Exhale as you pull the bar down to the upper chest area. Your elbows should move down and
back and your chest up and out as the bar is lowered while maintaining the same backward
torso lean and lower body position. At the completion of the set, stand up slowly and
guide the bar under control to its resting position. Repeat these steps for the prescribed
number of repetitions. The third exercise is going to be the Seated
Dumbbell Shoulder Press. To perform this exercise, adjust the seat of the bench so that when
you are sitting, your thighs are parallel to the floor and your feet are flat on the
floor. Grasp a pair of dumbbells with a closed grip and position the bottom of the dumbbells
against the front of your thighs. Sit on the seat with the dumbbells resting on your thighs.
Lift, or kick, the dumbbells overhead, so that the dumbbells are directly over your
shoulders. Make sure that your head, shoulders, and upper back are placed firmly against the
vertical back pad, if the back pad is long enough, with your butt placed evenly on the
seat and your feet planted firmly on the floor. This will be your starting position. Inhale as you lower the dumbbells slowly and
under control while maintaining a stable body position on the bench. Keep your wrists stiff,
your forearms perpendicular to the floor, and the dumbbell handles in line with each
other. Continue to lower the dumbbells until the inside head of the dumbbells make contact
with the outsides of your shoulders. Be sure to keep your head and torso on the bench,
your hips on the seat, and your feet on the floor. Exhale as you press the dumbbells slowly
and under control upward and slightly toward each other while keeping your head and torso
on the bench, your hips on the seat, and your feet on the floor. Keep your wrists stiff,
your forearms perpendicular to the floor, and the dumbbell handles in line with each
other. Your hands, elbows, and shoulders should be in the same vertical plane. Continue pressing
the dumbbells until the elbows are fully extended and keeping the forearms nearly parallel to
each other. At the completion of the set, slowly lower the dumbbells to the thighs,
then one at a time, return the dumbbells to the floor in a controlled manner. Repeat these
steps for the prescribed number of repetitions. The fourth exercise is going to be the Single
Dumbbell Sumo Deadlift. To perform this exercise, place a dumbbell on the floor and straddle
the dumbbell with your feet. Stand with your feet wider than shoulder width, with your
feet externally rotated approximately 45 degrees. Flex your hips and knees to squat down with
your hips lower than your shoulders and grasp the dumbbell evenly. Be sure to maintain a
neutral spine and ensure that the upper back is parallel, or higher, to your shins. Keeping
the elbows straight, exhale as you stand up. This will be your starting position. Inhale as you lower your body by flexing the
hips and knees slowly and under control until the dumbbell lightly makes contact with the
floor, keeping your weight over the middle and heel area of your foot. As you lower,
push out with your knees, as much as possible, to accentuate the activation of your glutes.
Be sure to maintain a neutral spine and ensure that the upper back is parallel, or higher,
to your shins throughout the movement. Exhale as you press your feet into the ground, extending
your hips and knees, and pushing out with your knees, as much as possible, to accentuate
the activation of your glutes, while maintaining a neutral spine. At the completion of the
set, squat down slowly and guide the dumbbell back to its resting position. Repeat these
steps for the prescribed number of repetitions. That’s it for today’s video. Thanks for
tuning in. If you liked what you saw be sure to hit that like button, subscribe to our
channel, and hit the notification bell so you don’t miss out on any of the workouts.
And if you have any questions, ask them down in the comments section and we’ll either
respond to you directly in the comments section or answer your questions during our weekly
Sunday Q&A. Keep fit, have fun, and we’ll see you again next week!