Online fitness videos
If you’re interested in joining my exclusive fitness program, be sure to contact me, Bill Long, to help get you started on your path toward living a healthy, vibrant life!
Instructional Video: Hammer Strength Decline Chest Press
Instructional Video: Wide Grip Hammer Strength Chest Press
Instructional Video: Incline Hammer Strength Chest Press
Leg Press Instructional Video
Close Grip Bench Press superset with Concentration Curls
Use a spotter if needed with the close grip bench press
Instructional Video: Chest Press Selectorize Machine
Quick Interval: Jog in Place, plank walks, push-ups and standing jabs. The 1st, 2nd and 4th exercise: 30-60 seconds. Push-ups: 10-20/round.
Jumping Jacks, high knee jog, ice skaters, suicides-30-60 seconds each. Last is burpees, 10 reps. Each round should be from 2.5 to 5 minutes long.
BOSU Ball Proprioception Interval
Battle Ropes on the BOSU Ball (30-60 seconds), BOSU Ball push-ups (10 reps), BOSU Ball Dumbbell Bicep Curls (10 reps), BOSU Ball Arnold Press (10 reps), BOSU Ball Skull Crushers (10 reps), BOSU Ball Plank Runs (30-60 seconds)
***Use Caution with this exercise
Rear Delt Rope Cable Pulls-Lateral view
Lateral view: stand in a stance slightly wider than a squat, put weight into heels, maintain good balance, pull the rope toward the face, pull with the rear delt muscles
Rear Delt Rope Cable Pulls-Posterior view
Posterior view: stand in a stance slightly wider than a squat, put weight into heels, maintain good balance, pull the rope toward the face, pull with the rear delt muscles
Lat Pull Downs into Jump Rope
Not a traditional superset exercise but great to keep the heart rate up and make for a more challenging workout. Lat pull downs for 10 reps, aim for 30 seconds for 1 minute on jump rope.
BOSU Ball Interval with Burpee Finisher
Battle Ropes on BOSU Ball (30-60 seconds), BOSU Ball Plank Runs (30-60 seconds), BOSU Ball Push-ups (10 reps), Burpee Finisher (10 reps)
***Use EXTREME caution with this exercise
Bicep Curl Superset
Cable Rope Bicep Curl for Strength (10 reps) into BOSU Ball light dumbbell curls for volume (20 reps)
***Use EXTREME caution for this exercise
Ball crunch: 20 reps; Ball Bridge: 20 reps; Ball Oblique Twist with light medicine ball: 20 reps, 10 each side; Ball Cobra: 20 reps; Quadruped Arm and Leg Raise: 20 reps, 10 on each side
Stability Ball Chest Press superset with a BOSU Ball Push up
Try to get 10 reps for each movement. Use caution with these modalities. Use lighter dumbbells for the chest press. It's a tougher lift compared to a flat bench that's stable.
Weight Loss HIIT Circuit #3
Weight Loss HIIT Circuit #2 - Full Length Video
Weight Loss HIIT Circuit #1
Bicep Preacher Curl - Instructional Video
Body TRansformations - Battle Rope Mania
Short Interval with BOSU Ball
Weight Loss Interval Quick Clip
Salute to the Troops - Military Circuit
Leg Extension Machine Instructional Video
Leg Curl Machine Instructional Video
Hip Abduction Machine Instructional Video