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Knee Joint Pain Relief | 5 Minute Stretches to Relieve Pain Now

June 7, 2020

Today, I’m gonna be showing you knee joint pain relief. So, my name is Brent Kasmer. I’ve been doing this for a long time, Brent Kasmer fitness, and I am here to help you. So we’re gonna be going over different types of things. We’ll be using the foam roller today. So you know, I am definitely doing this and seeing this. I mean, a lot of people come in with knee pain.

And it’s always about treating it because if you let something prolong, it can turn into something more serious. You know, you can’t just avoid it or wish it goes away. You actually have to take action and do something about it. So these are all different types of treatments that we teach here at BK fitness and I want to make sure that I help you guys out so if you don’t know what to do, you know definitely personal message me or direct message me and let me know how I can help you, I love to help you out. So, you know, I love helping people, I am someone very passionate about and I love helping people.

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Knee Joint Pain Relief

So we’re gonna start off foam rolling. All right, so if you don’t know what a foam roller is, there’s tons of different foam rollers out there. All different densities, sizes, you know, so there’s like ones that are, you know, half this size or a third of the size. There’s ones that have like ridges on them or spikes on them. There’s ones that are like PVC pipes. So you want it to be dense. You want it to be so hard on if you can see this or not, but I’m pushing on it, and there’s really no good in it because the more it can work your muscles out the better is going to be for whatever you’re trying to treat. But it is a pain tolerance thing. So you definitely are going to feel discomfort when you’re doing this because it’s helping to heal you. So you’re creating blood flow, creating circulation, your body’s natural remedies is to heal itself. But if you don’t create the blood flow and let the water and the blood in the air circulate through your body, it can’t treat its own self.

So we’re going to start off on the floor. And you’re going to go on your knees in front of the pad. All right, you never want to roll over top of your kneecap. So we’re going to be working above it, we’re gonna be working on the TFL, the Mo, and then also the TfL as well. So we got the IT band, TFL, VMO, and the quadriceps and then also, we’re going to try to hit all these really quick so that way you can don’t lose me, your setup on both knees, laying on the patio and going your elbows like almost in a plank position. And we’re going to start off just nice and easy, just kind of warming, warming it up. So just going into it just going back and forth. Maybe three times just loosening your quads up before we get into actually rolling them out. So there’s three I’m going to slide this off to the side. So I’m just going to have my left thigh on this pad. Now we’re going to start all the way up near the hip. So at the top part of your quad, we’re going to lay on it. And we’re going to work in three to four inch surface areas. So you’re gonna roll up about three inches. And then roll back, nice and slow, rolling up and rolling back. And this last time, we’re going to stick and hold it so you’re gonna roll up, hold it and curl that left heel. And because my left leg is on the foam roller towards your butt, so curling that left heel up towards your butt.

We’re gonna do this nice and slow about three seconds or three seconds down, three times. And then that is the new starting point. So the new starting point is where you just stop. So you’re going to also do three inches. So back and forth three to four inches. And then stop. And now this is going to be our new starting point. But we’re going to also do those three pulses, curling your foot, three seconds, four seconds all the way towards your butt, and relaxing and all the way back out. More.

And that’s our new starting point. And we’re gonna roll, same thing three, four inches, back and forth. And then stick it, that’s our new starting point. Curling it towards my butt, you guys get the point here. We’ll do this one more time just to finish out this leg. Same thing only got about two to three inches left. So right there like I said, I’m not rolling over top of my kneecap sticking and holding the last one. So this one. Same thing three pulses heels towards your butt. And that is how you would do the one thigh and then he would just do the other one. I’m not gonna make you suffer and go through that with me if you want to, just pause it and the other side.

The next one I’m going to do is IT band. Typically this is where most people have their issues with their knee without knowing that it’s there IT band and this goes right down the side of your thigh. So it comes up to the hip and connects down towards the knee. Same thing, we’re not going to be rolling over top of our knee but you gonna lay start off on your right below your hipbone, kind of the top of your thigh.

So right now I’m working my right side. So my right, top of my thighs on at the side, and I’m going to hook my left foot over top. So the reason you do this too is to help relieve release some of the pressure, so you be driving your body weights worth of pressure into the foam roller, which can be painful. So this helps you to help pick your body up if you don’t want that much pressure on. Or you can go hardcore and just put both feet on top of each other, but not me. So you’re gonna kind of take small steps with your elbow. And this is nice and slow. Don’t go fast. If you find a point that really hurts and you get to that point, you’re like, Oh, my God it’s killing me. Then stop there. And just take some deep breaths. Try to relax as much as possible. And then continue on. So the goal is obviously getting all the way down towards your knee, and you’ll find parts that really hurt and wiggle your toes, the leg that’s on the foam roller, because that helps you to relax because your first inkling when you’re doing this is Oh crap, hurts really bad and he is tense up. So once you find those spots, you’re just gonna stop, take three deep breaths, and then continue to use this top hand to help add pressure to help you move that elbow out further from your body to help you kind of walk it out. You’re using this leg to also help push you forward the top leg. Usually most people find discomfort at the top or the middle, or right above their kneecap or right above the side of their knee joint. Knee joint relief, you’ll find it and you’re just like, Oh, this thing’s really bad. You just lay there and breathe. Sure, right, whatever.

And you’ll go back up your leg also. So hit down toward my knee, and I roll all the way back the other way. So same techniques using the top arm to help brace yourself, move your elbow, put it back on the ground, using this top leg to take pressure off of that, and relaxing the leg that’s on it. So you would go up and down about three times and you’ll flip over and do the other side. Now, you know you want to treat both legs equally. So that way you can kind of get a good grasp of what’s bothering you and what’s working, you know, because the IT band might not hurt on your one leg but it really hurts on the other but your quad my hurt early bad on the other leg and on the other. So you just got to kind of find what imbalances you do have and attack them. Alright, so I’m not gonna bore you anymore. So you got your IT band, you need your quadriceps. So you’ve got those two foam rolled out.

Now I’m gonna do the TFL. So TfL runs laterally, like right on your head. So how do you get to that, right? So you’re gonna lay right on that point, you’re gonna feel that. So it’s above where you started. So before we were below the hipbone, now we’re right above it. And you’re just gonna roll forward all the way toward your stomach. You gotta kind of like wiggle it around, you’ll find where it’s at. So it’s like, I don’t know if you could see the camera. I’ll do both sides. So that way, you can get two different angles and see maybe one angle better. So you roll forward, all the way to the front. And then you’ll roll all the way.

See how my top leg kind of helps me to the back towards your butt. Rolling all the way forward and then all the way back. I’m gonna do the other side, see if it’s any better for you guys to see right ahead, rolling forward trying to relax all the way back. So my arms are up to kind of help me rotate.

All right, we got the TfL, we did the quadriceps, we did the IT band. The next one I do is my calf. So this is kind of a funny movement also. So you want to put the top part of your calf right below your knee on the foam roller. So we’re just gonna do one leg at a time. So I have my right leg on here. It actually even helps if you can do it so that way, it’s at least four to six inches off the ground, about three to four inches off the ground, but you should roll, same thing back and forth a couple inches. And then I want you to do foot circles. It helps release that muscle. You’re gonna do five circles one way and you’ll do five circles the other way. Okay, then you’ll do the same thing three to four inches. And you can tell when you got knots in there. You’ll feel I promise you, you won’t be surprised. Same thing, five circles each way. If you want to add pressure to this, you would take your other foot and just set it right on top of your shin. Okay, so sit down on your shin will add pressure down onto that calf. That’s on the foam roller. Five circles each way. Same thing, one more circle and then the other way. Last time for me, this is like telling us where my calf is really tight, more towards my heel. And if you’re active and you know you’re exercising, you’re gonna be you know, you cause micro tears in your muscles. So you’re gonna be banged up, you’re gonna want to do this. Anyway, so if you have any free time and you’re, you know, wanting to take treat yourself, you know, like, these are great techniques to use pre-workout also. Especially if you’re going to be doing legs and just make sure your knees feel good.

So, we did the foam rolling, the quadriceps, the IT band right down the side of your legs, the TfL and also your calf muscles. So these are good foam rolling techniques to help with the tendons in your knees so that way you are free of pain.

So I’m really hoping that this helps you guys out but just like I say, in all my videos, if it’s hurting you, don’t do it and you got another dealer decipher good pain and bad pain when I say hurts, like if it hurts along, whatever you’re working. That’s ok cause it’s breaking up those adhesions. But if it’s actually making your kneecap hurt more, stop, you know, stop what you’re doing.

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So, you know, these are all treatments for you to get help. So I’m hoping these things help out. Like I said, my name is Brent Kasmer. It’s Brent Kasmer fitness and if you’re looking to get help, and to find out how to do this for yourself, then definitely direct message me. Let me know how I can help you out. All right, talk to you in the next video.

Bicep Peak Exercises | Top 8 for Big Peaks

May 31, 2020

Maxresdefault — Get Big Bicep Peaks by Brent Kasmer

Today, I’m gonna show you the Top 8 Bicep Peak Exercises for Massive Gains.

If you wanna get that nice rounded peak on your bicep, these are the best exercises you can do to reach that goal.

Hopefully, you find a lot of this information helpful!

Let’s get started!

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Top 8 bicep peak exercises for massive gains

All right, my name is Brent Kasmer. And I’ve been doing this for a long time now and I’ve been working with thousands of people helping them get great results. So what I want to show what I want to break through to you is, that these are the best ones. Okay? If you want to get that nice rounded peek on your bicep then you should follow these 8 bicep peak exercises.

BICEP PEAK EXERCISES Number 1:

The first bicep peak exercise we’re going to start off with is a barbell, seated barbell curl. So when you do this, you want to pick the bar up, you want your hands about the distance of your knees apart, so right about your hips. Want to keep your back nice and tall. You want to keep your elbows in front of you, so you don’t want your elbows back here behind you. Okay, so you’re keeping your elbows up in front of you, and you are curling this up towards your shoulders. And this is an exercise you can put some serious weight on Because of the fact that it’s half the range of motion, and you’re just peeking your biceps out, good squeeze, good control all the way down. You’ll feel this in your core, big time to squeezing it up. So that’s your seated barbell curl.

BICEP PEAK EXERCISES Number 2:

The second bicep peak exercise is an incline match, except this time instead of lay my match. This way, we’re going to lay with a chest against the top of the incline. This is a hammer curl. So incline hammer curl, boy you’re gonna do is squeeze the dumbbells together. So you’re putting your sternum up on the bench, squeezing the dumbbells together, and half the motion is literally squeezing them together. That’s what’s gonna help pick those out also. So you’re forcing them together and curling them up. So down also great. For peeking those arms out. All right, so that’s your incline hammer curl.

BICEP PEAK EXERCISES Number 3:
The third bicep peak exercise I’m gonna take you to is the preacher curl. And first, if you notice, we have a flat side, we also have an inclined side. Now the flat side is great because it’s almost like a concentration curl. Now, a lot of times people were like, well shoot, I don’t have that exact batch, you know. So here’s the thing. You would just take a pinch, flatten it out and look nice. You just have to do it with a single arm. So the big thing that you want to do is make sure that your tricep is driven into that pad, as opposed to your elbow where he can help the leverage.

So you want to make sure that tricep is that way can’t help you. It’s not going to help you. And another big key thing that people do they mess up with is they let their risks Rock in the curl, which takes away from the bicep motion. So, a lot of times people’s forearms will fatigue faster than the bicep itself. So you want to make sure that you’re keeping that wrist locked straight and you’re letting the lever of your forearm just curling it straight up contracting your bicep.

BICEP PEAK EXERCISES Number 4:

So, back to our fourth bicep peak exercise. You’re keeping your elbows in, grabbing it and close grip. A lot of the stuff for the peak also is in closer wrists are rolled out almost. So that way, you’re engaging the peak and the outer part of your bicep. Okay, so there are actually two ways to do this. So you’re in close like this. curling it up. See how contracted that is? Curling it straight up like that.

And the best part about being shredded Up and down, unlike the regular preacher side, is the fact that you don’t get the rest of the top once you get that bar up there, which is going to take me into my next exercise. So one way to do it, the Enter grip here, or even a barbell helps you to make your wrist a little straighter, just depends on if you have any wrist injuries. So just keeping it in tight, and curling it up like that.

BICEP PEAK EXERCISES Number 5:

Another way to do this bicep peak exercise, which no one really ever holds the EZ curl bar this way, it’s not really taught, but it forces the angle of the wrist. So instead of grabbing it like you normally would, you would grab it with the curl out and curl it up like so.

So I’ll demonstrate one time with that as well.

So it’s here with your wrists curled out and peeking in good control and peeking picking up okay.

So that is kind of like a concentration curl but preacher curl.

BICEP PEAK EXERCISES Number 6:

Another great way to do this bicep peak exercise you know, I was saying how the top of the motion on the preacher curl is hard because of the fact that you know would be a great way to lock in that bicep that peak. But when you’re using dumbbells or barbells or free weight, that’s a resting spot also. So what you would do is roll this in front of a cable machine. Okay, so you roll this in front of a cable machine.

What happened is someone stole my plan. Okay. I won’t freak out on camera.

All right. So we’re gonna want to do is pulled us back, but what happens is when you have it on a cable There’s no resting spot. So when you get into that peak and you’re squeezing at the top, the cables still pulling it forward. So there’s no rest, you’re actually getting a great contraction on the peak of that bicep, getting that massive growth.

And you’re like, well, Brett, I don’t have a preacher curl machine, I can just roll around anywhere to get that motion. So I’m always creating stuff to help people figure this out. So all we want to do is take an incline bench, like so. And most people have a cable machine.

So what you’ll do is now you just created a preacher curl in front of the camera. Using the incline bench. So same thing, see that contraction. And the biggest thing was when you’re trying to peek out your arm is keeping your pinky rolled out a little bit more than you normally would. So it’s here, rolling it out. And the biggest thing too, you don’t want to roll your elbow inward, okay? You want to make sure you keep your elbow nice and straight. Keep that pinky rolled out and just pick up your bicep, squeezing it. So that’s how you would make a regular preacher curl. peek out your arm for massive gains.

BICEP PEAK EXERCISES Number 7:

Okay, so the next bicep peak exercise is the one that a lot of people are very familiar with is a concentration curl. So concentration curls.

What people mostly do wrong, is they’ll put their elbow in their bicep. I mean elbow They’re in their leg. So it is going to help them to, you know, aid them in the motion up into their curl. Or if you put your just like I was showing you on that pad there, if you’re using your tricep, you’re not adding any extra pressure into that elbow helping it, you know your arm to do the work. So you want that tricep right there in the inner thigh, and you’re just curling it up, like so. So curling it that way here, concentration curls, a great exercise for getting that peak in your bicep also, squeezing it up, they’re curling it squeezing it up, they’re curling it. You know, and when you’re trying to get massive gains. Also, you want to make sure that the weight is right. You’re always wanting to measure what you’re doing. Making sure like, you know, obviously not picking up the same way over and over and over. Again, you’re always logging it, measuring it and knowing your progression. So you always want to make sure that you know, if you got a and you’re supposed to get a, and you got Nate every time, it’s time to increase the weight.

So you have your concentration curl. We also have a case that’s a dumbbell constitution or we also have the cable concentration curl as well. So all you would do is take the cable to the highest point.

And you want to make sure your elbow is level with your shoulder or, or a little bit higher. So when you’re doing a cable concentration curl, you don’t want it down here. You want it up high. And to help with the peak, you want to curl it towards the back of your head. So I’ll show you from this angle as well. So when you’re curling it, the curling force the back of your head, biceps, nice and peeked out.

It’s good to control out.

So there’s your cable concentration curl.

Sounds nice and smooth, keeping your wrists nice and straight. And the to get it nice and straight. You just squeeze the handle the grip, whatever you’re using at the time. Okay, so now we’ve had preacher curls. We’ve had the flat sided preacher curl, the seated barbell curl, the hammer incline curl, the cable concentration curl, cable incline curls.

BICEP PEAK EXERCISES Number 8:

Now the eighth bicep peak exercise wants to show you also lying on the floor cable curl. So right here, I have the ropes that you would normally use for triceps. On the grip. You can use a barbell also. Same thing as long as you’re looking at a narrow grip. boar laying on the floor and you want your head to meet the cable.

So for this exercise, you’re here, your arms are straight up, and you’re curling right past your ears. It’s all about that squeeze.

And if you notice, this is the same angle is if you were using the flat side of a, you know bench or the flat side of the preacher curl, or even when you’re laying with your chest up against that incline, creating the same exact motion by having your tricep or your arms nice and straight, and curling them out.

So I’m flipping those risks. So the biggest thing, like I’ve shared now are rolling those pinkies. So the, you want to make sure you’re rolling those pinkies out because that last little flick is what helps that peak of your bicep to get that shape. Alright, so flipping that pinky out is huge. And then the last one same premise is when we’re doing dumbbells is picking these exercises right out. So if you’re standing, curling, you want to make sure you’re here and the last motion you flick, so that’s what’s gonna help. Flick that to the top of the bicep.

When you get in there. See how you keep your elbows from in from like talking behind you. A lot of people when they’re at the gym, they got this little elbows way back beside them and their motions really limited. Make sure you keep that motion, nice and right. And point those pinkies out and lock in it right into the top peak of that bicep.

Summary:

All right, so those are our top 8 exercises for bicep for that peak, massive game. All right, my name is Brent Kasmer. Here’s a long time. Hopefully, you find a lot of this information helpful. You know, I look forward to hearing about you guys’ gains. So you know, make sure you comment below and see you next video.

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Each week I’ll be bringing you amazing tips and tricks to kick your at home workouts into hyperdrive so you can still increase your muscle mass, burn fat and improve your overall health.

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Shoulder Impingement Treatments Top 7 to Relieve Pain Now

May 24, 2020

Today I’m going to show you shoulder impingement exercises to really pay now, first off, when do you feel like you have a shoulder impingement, you’ll know like your shoulder is bothering you, you’re not sure what’s going on with it. A lot of times people will jump into workouts really fast and too hard to quick. And they just they need to get loose, they need to figure out what’s going on with their shoulder and what’s going on and how to deal with it. My name is Brett Kasmer. I’ve been doing this a long time. And I have clients that come in and just because they’re active, they have ailments going on. So we’re always working through things because of golf or tennis or, you know, different sports that they play. Now, as older adults, it doesn’t mean that this only affects older adults though. So, you know, you just got to be safe. You know, I never want people to work through pain. You definitely want to work around it, but you definitely need to address the issues. Also, so here we go. These are some exercises that will relieve shore impingement pain right now.

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Shoulder Impingement Treatments Top 7 to Relieve Pain Now

So when you start, you want to grab a nice, easy band. So there’s, I mean, there’s all kinds of different tensions of bands. These are not things that you want to be heavy or hard, okay? You want this to be nice and easy, nice and light. For instance, this is one of my weaker bands. So I will actually double it up for myself and just put my thumb’s in it. Do you have to do that? No, you can hold it shorter with the part and you can just hold the band itself and all you’re gonna do is go up over your head down here but nothing fast. This is not a fast movement. And down in front of you. So up over your head, down in front of you. This you do about 10 times each way you see a loose you know Do you have to use a band? No, you can use a towel. Yes, you can use a PVC pipe or you’ll see those in a lot of gyms also. You know, another way I do it is just hooking my thumb’s in there and taking the band over and back. Also, if you just need a little more attention, do you want to do the second round of these exercises like this. So typically, I’d start off on the rowing machine, and then jump right into these up and over and back. All right, feels really good. That’s why I didn’t want to stop. So the next exercise and I’m going to show you what the band you would hook this on on and then show you how to hook it on inside. We’ll take one step back. So I titled loop on the one side of the band, you can use just a handle also. And you’ll put the handle through this and around anything. You could do like the top of a table. You can do the top of you know post but we’re going to start off with your arm out to the side, keeping your elbow tucked, and just pulling it inward first. So going out nice and slow, good control, keeping that elbow nice and tucked, and doing an inward motion. Just rotating that shoulder. Same thing, you don’t want to overdo these, you’re not like gonna do like a set of 50 you’re just gonna do like 10 to 15 reps. You’ll switch arms, but you’re like, Oh, my left arm doesn’t bother me. It’s only my right. It’s okay. You get, it’s not gonna hurt your left arm. So, but it gives your right shoulder a little bit of a break before you go into the next exercise. So you’re just not doing anything and it’s, you know, it’s all preventative injury anyways. People that work through and don’t work on taking care of this issue. Eventually this can lead to some serious rotator cuff problems. So you definitely want to address this issue. You don’t want it to just let linger on forever. Okay. So and then the next one, we’re going to go right here. So you would go both both arms, then you would go by to keeping your shoulder and elbow align, and you’re going to go up and back now. Okay, so these are all nice slow exercises up and back, just like this. And you’re trying to keep this at a 90 degree angle. So you know, pay attention to what you’re doing. So a lot of times, this is all going to want to move on you. So you want to try to focus keeping that elbow level with your shoulder, hand, straight in front of your elbow. Straight up, good control. See, I held it there for a brief moment.

Back then, Won’t do all of the same things, but the opposite. What do you mean? So we would enter. So now you would do the same thing, but you’re going to go out or with it. So you’re going to start with it across your body, keeping that elbow locked in, coming across and out. You don’t want to go past so let’s say your arm stuck right here and you’re done. And the mobility is over. It’s not like you’re trying to force it any further than it really is. You know, you want to just do what’s natural, and go where you know, it’s allowing you to move the mobility wise. So keep that elbow top. Driver, that forearm straight out, rotating your shoulder outward. Same thing, 10 to 15 exercises. So just a quick little recap. So far, what we’ve done is the over and back with the band, so holding it in both hands, we went enter, across, enter. We’ve done up in level with his shoulder and now we’re doing a crossing out with the band. Okay? People get so stuck up on where the band’s hooked up and you’re watching these videos like oh man, like he’s got it hooked up high on there, I need to find something high. I don’t have anything in my house that’s hot. You could hook it down on the bottom and a bass and do all of these things from your knees or laying down. So I’m going to show you one more time through them, you know, lying down with the band. So if you’re lying down, you would be on your side, just like this and coming across. So coming across your body going outward with it.

All right. You could do them seated.

Sitting nice and tall, elbow out, coming up with it. Like I said, Before you don’t want this to be too heavy, and don’t get caught up on where you’re located when doing it. Same thing right here on my knees and coming across my body. So coming out and across the net. The biggest thing is your elbow alignment. So you always want that 90 degree bend, wherever you’re at. So whether it’s here, whether it’s here, you just pay attention to that 90 degree bet. All right, now, hold on, I don’t wanna blow your mind. But you can do this with some dumbbells as well. Okay, so this is a three pound dumbbell. Nothing heavy, you guys can use it can have green means or can have corner, whatever you have at your house, just some additional weight. Nothing heavy. This is not a power lifting exercise. We’re dealing with trying to help your impingement heal. So we’re here Same motions, just holding a dumbbell.

Okay, just a little bit of weight.

You could even do these without weight, it’s not a big deal, you’re just going through the motions, just helping your body, create that circulation, creating a blood flow, your body wants to heal itself. It just got to get that motion in there to help open it up. Okay, so here, same thing even lay on the ground, coming across the body and up. Obviously, it’s a dumbbell now. So gravity is what’s going to force that dumbbell against you. So you got to find those motions, coming across them out. And up. And also the other way, would be the same thing. So common like this.

Got me. So it’s coming this way. And just rotation from your forearm to your elbow, and then down and up.

Just these small rotation movements. Alright, so these are all four or five different exercises, done a couple different ways. So that way, you guys can kind of see like just the motion that you want to put that shoulder through to help with the mobility of that, you know, socket. So that way you can help with those impingements and deal with the issue deal with the issue before it becomes a major, you know, problem with surgery at the end, you know, so these are all exercises to relieve impingement, shoulder impingement right now. So you take care of this issue right now. Guess what? It won’t be a problem later. Okay, my name is Brian Cashman. I’ve been doing this a long time. I really hope all this information is helping you out with your journey, you know, wherever you’re at in your journey as well. Alright, see you next video.

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Each week I’ll be bringing you amazing tips and tricks to kick your at home workouts into hyperdrive so you can still increase your muscle mass, burn fat and improve your overall health.

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Best Treatment for Lower Back Pain to Relieve Pain Now

May 17, 2020

Today I’m going to teach you the best treatment for lower back pain. So these are seven exercises to relieve pain right now. All right, my name is Brent Kasmer. I’ve been doing this for a long time. And these are common issues that I deal with on a daily basis. So clients come in, they’re dealing with all kinds of stuff. You know, you slept wrong in your bed, you’ve been sitting too long in a chair. You know, sitting is the new smoking. All right. So a lot of times people are stuck in this position for hours upon hours.

Obviously, there’s a chair there, though. So you know, you’re not just standing to do wall sets, but they’re sitting in at desks, and they’re sitting in the car doing sales, you know, so, therefore, you know, you’re stuck and your hip flexors are super tight, and it’s causing you to have lazy, sleepy glutes, and also lower back pain. So when someone comes in and they’re telling me, Brent, I’m super stiff. These are treatments that I help them with right now. That help immediate Okay, so and this you don’t need to be at the gym, you could do these at home at your desk, you know while watching TV, you know, whatever it is, takes a few minutes to a few sets of these and then, therefore, it’ll help, you know, save you all these problems.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Best Treatment for Lower Back Pain – 7 Exercises to Relieve Pain Now

Well, I’ll get into it. Alright, the first one is literally a standing lower backstretch. So what you’ll do is you’ll take your hands, you’re gonna put them on your hips, and you’re gonna push on your hips and lean back just as far as you can. Okay? You don’t want to force anything. Anytime you’re dealing with any types of ailments or injuries. You just want to do what your body is going to allow it to do. And just relax and you’ll come out of it. And you’ll do it again, no goes through these for like, between five to 10 repetitions.

All right, so that’s just You’re standing lower backstretch. The next one. So fun name, it’s called a dead bug. So we do occasionally find these on the floor. Some dead bug, you’re gonna be laying on your back. You want your feet up. So you want your feet up on, you can put it up on like a stability ball if you want.

But you want your feet up to help keep your lower back driven into the ground. So you really got to feel yourself pushing your lower back into the ground. So feet are up, they’re elevated, you know if you need to put them on the top of a couch or if you need to put them on something because you don’t have the abdominal strength to hold your feet up. You know, brace them on something but you want your heels above your knees. It’s going to help you get in that position. So your hands are above your head, and you’re going to come up and come across the body towards your opposite leg. Come up rush the other leg, you see all volley coming back down to that one spot. You don’t want to slam your foot. So if you’re using a counter, if you’re using something, you don’t want to just slam your foot down, because then that’ll release your lower back from coming off the floor. That’s the main part is you want to keep everything here nice and tight. Keeping that back driven into the ground.

Okay, so this is called a dead body. Exercise number two, we have a lower back stretch, dead bug. Alright, exercise number three is gonna be laying on your stomach. Hands out in front of you. This is called Superman. So, Superman, you got your hands out and get ready to fly. And you’re just arching your whole body up off of the ground.

Okay, then you come back down nice and slow, good control. You don’t want to be picking your feet up so you’re not trying to pick from your knees. You’re trying to pick it your lower body up from your hips. Alright, so you’re arching, not picking that lower part of your body up, picking your upper body up, arching up, and back down. Same thing. 10 to 15 repetitions of this, things you don’t want to do. This is not a fast exercise, you’re not wanting to throw your head into it because then before you know it, you don’t have lower back pain, you got neck problems. So you want you to know your heads nice and aligned with your spine. And just picking your shoulders up as high as you can. Don’t force anything. I’ll keep saying this over again, don’t force anything. So just arching up. Good squeeze.

All right. The next exercise, we’re going to flip back over onto our back. This is a bodyweight bridge. So by way of the bridge or hip thrust, or glute raise, but you want your Back on the floor, you been on the floor and your knees bent 90 degrees. And you’re just going to be doing a hip thrust or bodyweight bridge, you’re just picking your butt straight up in the air, driving through your hips.

Your goal is to get your hips higher than your knees so like higher than this line. So that’s your goal as you’re shooting for. So your hips, your glutes and your hamstrings are engaged. And then back down, driving up through your hips, good squeeze. Same thing, 1015 repetitions on this as well. Squeezing, don’t get carried away, don’t throw your body up there. So in a fast motion. You want to make sure you’re just you’re feeling what you’re working. So you’re trying to mentally get to the muscles that you’re trying to work. So that would be your bodyweight bridge.

All right. So bodyweight bridge. The next one what we’re flipping right back over. So we’re going into an alternating Superman. So, let me see, I’ll show you this way.

So alternating Superman, same position. So arms out in front of your feet back behind you, you’re going to raise your opposite side so you can go right arm and left leg. So we’ll go up, squeeze, and we’re gonna stay that same side. So right arm, left leg up, he’ll do 10 of these per side. And then after you get 10 of those will go to the other side. Right arm, left leg, right arm, left leg, nerve, sorry, left arm, right leg. So you’ll do 10 of those.

All right. So now we’ve got the lower backstretch. Okay, we did a dead bug. We did.

The Superman’s the hip thrusts the bodyweight bridges. The alternating Superman’s, okay. So now I’m going to show you another great stretch. So what you’ll do, you want to get up close to a wall. So I’ll pretend sorry guys pretend with me here. This is a wall. It’s not a box. All right, you’re gonna sit down here. You want to make sure your feet are up against this wall. Box.

Your feet are up against it. Knees are nice and straight and flat to the ground. You’re gonna take your hands behind your head, and all you’re gonna do is lean forward toward your feet, keeping those legs nice and straight. This is actually nasty. It’s a lot easier to watch somebody else do this than it is to do it for yourself. All right.

Leaning forward, keeping those feet nice and flat on there. Same thing and don’t pull on your head so hard that you’re ripping your neck down. Okay, this is nice good control. Breathing out, the more you breathe out, the further you’ll be able to get into that stretch. All right, so that is the exercise.

I’ve saved the best one for last. Sure you guys have seen these before. I’m gonna show you two different ways to do that though. So this is a k A the pigeon stretch. So if you’re gonna do this on the floor, you’re gonna take your leg in front of you just like this.

So you want it to be at about a 90-degree angle or greater. You’re gonna keep this hand is to kind of balance you out and your back leg behind. You are also at that same 90 degrees. So you’re gonna use this outside arm, the same arm and the leg that’s out in front of you, to help push you forward into the stretch until you get good at it. Once you get good at it, you’ll use both your hands in front of you, but I want you right now to use that outside arm to push yourself forward into this stretch. And you’re taking this shoulder to this knee. So pushing it down, leaning in, and you should feel this in your glute of the leg that’s in front of you. So right in that hip glue area. So you do the same thing on the other side. The same thing, if that’s not the side that’s bothering you, it’s okay. It helps you to get relief on you don’t want to just continue as you know, jab away at the one side if it’s so exciting, that’s hurt and so it helps to give it Break.

So the same thing this is like the height of a back of a couch. So this is why I try to try to talk you through like when you guys see a plyometric box, like oh well I’m have a plyometric box at home, it’s okay, this is about the height of the back of a couch, or a table or walk around, find something, but it’s, it’s you wanted about right above the top of your thigh, you know, right below your head. And what you’re gonna do is you’re gonna put your foot up and across it.

And the biggest thing is you want your heel align with your knees. So now you’ve just created that same pigeon stretch, it’s just elevated. So if you’re having a hard time getting down to the floor and getting up from the floor, you can do this and a lot. And when most people come in, it’s okay, like their knee will be way up like this because it was so tight. You know, this is you’re just looking for progression. You’re trying to just feel out the extra stuff. Just check things out, you know, it’s you don’t want to force your leg down, you want to let it do what it does. You’re just gonna try to breathe, relax, let it let it stretch out.

Here’s kind of same thing though is you’re just going to lean forward, elbow or the shoulder is going toward that knee. So you can drape yourself over it. To make it a little harder, you kick that leg back a little bit and just resting on it. But the main area two stretches they’re trying to stretch out are you know, glue. So those are the seven best exercises. So just to sum it all up. So today we went over treatments to relieve lower back pain. So these are seven different exercises to relieve the lower back pain. All right, I’m hoping that this stuff really helps you guys my name is Brad Kasmer.

And you’re definitely subscribe to my channel. Thumbs up The videos make some comments let me know you know what else is going on with you so that way I can help you out. I’ll see you next video.

CLICK HERE TO DOWNLOAD BRENT’S FREE TRAINING CLASS

Each week I’ll be bringing you amazing tips and tricks to kick your at home workouts into hyperdrive so you can still increase your muscle mass, burn fat and improve your overall health.

Wanna share this with your workout buddy because you think they might like it too? If so, click the link below to share this with them on facebook!

Glute Activation Exercises | Top 7 to Wake Up Lazy Glutes

May 10, 2020

Today, I’m gonna show you the Top 7 Glute Activation Exercises to Wake up those Lazy Glutes.

In this episode, I’ll be sharing with you how I help my clients that with increasing mobility, reducing hip pain and eliminating travel a lot or they’re at computer desk most of their time that it impedes them from doing proper motion.

Some also experience knee pains and hip flexor pains from being stuck in a seated position all the time and prohibits them from standing tall, from doing all the right things that they need to do to have a proper & balanced physical life.

Eventually, people get lazy glutes from being stuck on a seated position.

So what happens is we need to activate those glutes.

So that’s what I’m gonna show you now the Top Seven Glute Exercises plus a couple extra 😊.

Today, I’m gonna show you the Top 7 Glute Activation Exercises to Wake up those Lazy Glutes.

Eventually, people get lazy glutes from being stuck on a seated position.

So what happens is we need to activate those glutes.

So that’s what I’m gonna show you now the Top Seven Glute Exercises plus a couple extra 😊.

Top Seven Glute Activation Exercises

Banded Side Steps

Monster Walks

Band Pull Throughs

Banded Hip Thrusts

Fire Hydrants

Kettlebell Swing

Barbell Hip Thrusts

Frog Glute Raises

circuit #1

Banded Side Steps

1. Grab the handles of the band. Put your one foot on the band and the other foot on the middle of the band.

2. Hold your feet close together and keep your shoulder blades back nice and tall.

3. Step driving through your heel to the one side.

4. Slowly sidestep back to the starting position.

5. Repeat.

Monster Walks

1. Wrap the band right above your knees.

2. Hold it off to the one side or hold it with both hands and grab the middle part.

3. Keep your knees apart and hold a squat.

4. Walk through and set a distance around 60-80 yards.

5. Do a backward walk to return to your starting position or you can do multiple turns around before going back while keeping those knees out.

6. Repeat.

Band Pull Throughs

1. Loop the band around a tree.

2. Step over the band and grab the handles.

3. Walk forward, keeping your elbows stiff while holding the handles between your legs.

4. Drive and squeeze through your hamstrings and glutes.

5. Repeat.

Banded Hip Thrusts

1. Sit on the floor with bent knees and hands down by your side.

2. Place the band around the bottom of your thighs, rest your upper back against a stable bench.

3. Drive your hips straight up to full extension and squeeze your glutes.

4. Slowly, come back down to the ground.

5. Repeat.

Fire Hydrants

1. Put your shoulders above your hands and your hips above your knees.

2. Lift your left leg away from your body as high as your hip flexibility will allow you. Remember to not twist your body.

3. Slowly lower your leg to starting position.

4. Repeat with the other leg.

Kettlebell Swing

1. In a standing position, bend your knees a little bit.

2. Grip the kettlebell and swing it directly in front of you. Aim for chest height, with arms extended.

3. Keep your arms long and loose while squeezing those glutes.

4. Make sure you create weight while swinging upward from quads.

5. Repeat.

Barbell Hip Thrusts

1. Place some barbell on the floor that has enough significant weigh for you to activate your glutes.

2. Place your upper back on the flat end of the bench or wedge the bench up against something with your barbell across your hips.

3. Keep your feet planted firmly on the ground, close to your glutes.

4. Pull your knees in snug to you and drive the bar up skyward using your hips, engaging your glutes.

5. Pivot on that point from your back and just totally use the arch in it.

6. Hold for a count then lower to your starting position.

7. Repeat..

Frog Glute Raises

1. Lay on the floor and wrap a band just above your knees with your feet together.

2. Drive your hips up and as the band stretches, squeeze your glutes and drive your heels into the floor.

3. Push out slightly on the band as you are driving up so that your body makes a straight line to your knees.

4. Lower your hips back down to the floor.

5. Repeat.

Each week I’ll be bringing you amazing tips and tricks to kick your at home workouts into hyperdrive so you can still increase your muscle mass, burn fat and improve your overall health.

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community!

Can’t wait to see you on the inside!

Chicken Corn Tortilla Soup

May 5, 2020

Serve this fast and super easy to prepare Chicken Corn Tortilla Soup with soup made thicker from diced tomatoes. This soup is amazing if you want to cut out some of those carbs.. Just add tortillas and the corn separately for the kids so that way the whole family gets to enjoy it!

Ingredients:

1 can diced tomato
1 cup water
1 tbsp. old Bay seasoning
1 chicken bouillon cube
3 chicken breasts
3 dry bell peppers
1 white onion
1 bag of frozen corn
corn tortilla
avocado

INSTRUCTIONS:

In a medium stock pot, heat oil over medium heat. Saute bell peppers and onion .
Stir in a can of diced tomatoes, and water. Add more tomatoes if you want your soup to become thicker.
Add and stir in the chicken breasts (six ounces each). Simmer until you get that broathy consistency.
Add the bay seasoning and chicken bouillon cube.
Bring to a boil, and simmer for maybe like five minutes.
Top with tortilla, frozen corn and avocado.
Serve immediately.

TIPS:

If you want to take more time, you can boil the chicken and shred it apart. You can also have the canned chicken nice and easy.
The bay seasoning is used for a little kick or some spice. If you like that spice and you like the extra kick, then add the extra teaspoon and you can always add more. You can also use other seasoning you prefer.

🏆10 BEST Resistance Band Back Exercises GAIN STRENGTH PREVENT INJURY

May 1, 2020

Resistance band back exercises are a great way to add strength training to your routine without needing any expensive equipment or a lot of space. In fact, all you need is a resistance band and something to anchor it to, like a doorframe or weight machine.

Today I’m going to show you the 10 best resistance band back exercises to gain strength and prevent injury.

Are you guys ready?

My name is Brent Kasmer. I’ve been doing this for 17 plus years and I’m super excited to show you this.

I know we’re all stuck at home. I’m in my backyard, and I’m going to show you how to do these things.

Obviously, I’m going to be using a fence post. In some of my other videos, I’ve used trees, people will ask you like, well what happens if I don’t have a fence post? What happens if we don’t have a tree?

I’m gonna walk around and I’m gonna try to show you different things to hook into. Alright, so that way you guys don’t have the excuses. We can hook into all kinds of stuff. Just make sure everything’s stable, and you’re not hooking into something very easy, it’ll fall down on you.

Alright, enough of that chatter. We’re gonna go ahead and get started with our Resistance Band Back Exercises!

10 BEST Resistance Band Back Exercises

Wide Grip Lat Pulldown

Single Arm Lat Pulldown

Underhand or Reverse Grip Pulldown

Chest Pull Over

Back Row

Single Arm Row

Banded Good Morning

Shoulder Press Variation Called the W

Shoulder Press Variation Called the Y

Banded Face Pulls

RESISTANCE BAND BACK EXERCISES CIRCUIT #1

Wide Grip Lat Pulldown

1. Hook the band through the fence and grab a handle with each hand.

2. Kneel down on one knee while facing the fence.

3. Lay down flat while keeping your back straight and arms pointed towards the anchor with palms facing down.

4. Pull the handles down and out to the sides through your elbows until your hands are even with your chin.

5. Slowly return to the starting position.

Single Arm Lat Pulldown

1. Grab the handle with one hand.

2. Lean forward and pull the bands down behind your head.

3. Squeeze your shoulder blades together as you extend your one arm.

4. Slowly lean back and pull the bands down toward your chest.

5. Return to the starting position.

Underhand or Reverse Grip Pulldown

1. Hook the band through the fence and grab a handle with each hand.

2. Arch your body up while keeping your palms facing up.

3. Pull the handles down underneath your chin.

4. Pull the bands up all the way to your chest.

5. Slowly return to the starting position.

Chest Pull Over

1. Grab those same bands and lay down on your back. Keep your feet on the floor, shoulder width apart.

2. Grab the handles with your hands, placing it over your chest then slightly bend your elbows.

3. Hold and slowly lower the bands backward over your head until the upper arms are in line with the torso, parallel to the floor.

4. Pull the bands back over your chest, then squeeze your chest.

5. Return to the starting position.

Back Row

1. Grab the handles in each hand and squat from whatever you have hooked in your bands.

2. Hinge forward and aim yourself forward towards the post.

3. Make sure that your head straight and chest up.

4. Pull the handles until your hands are by your chest while squeezing the middle of your back.

5. Pull the bands back and squeeze your shoulder blades together.

6. Return to the starting position.

Single Arm Row

1. Grab one handle in one hand, keeping yourself nice and straight.

2. With knees bent and torso upright, pull the band to your side.

3. Squeeze your rhomboids – the middle of your back while pulling the bands.

4. Keep your elbow near your side during the motion.

5. Pass the handle to your other arm and repeat.

Banded Good Morning

1. Stand on a band with your feet apart and grab the band at roughly shoulder level.

2. Begin the movement by leaning forward and pushing your butt back.

3. Drive through the whole foot while pulling back up, keeping your upper body nice, tight and straight.

4. Repeat for the desired number of repetitions.

Shoulder Press Variation Called the W

1. Grab the bands about shoulder width apart with feet a little wider.

2. Begin movement by going down with your hands then straight up.

3. Keep an angle at the elbow which forms a “W” when you reach the end range of external rotation.

4. Squeeze your back and your rotator cuffs while moving.

Shoulder Press Variation Called the Y

1. Grab the bands about shoulder width apart with feet a little wider.

2. Begin movement by raising your arms up and out.

3. Keep an angle of your arms to form a Y-shape at the top of the movement.

4. Lower your arms back down and repeat.

Banded Face Pulls

1. Grab the bands about shoulder width apart with arms straight out in front of you.

2. Pull the bands straight up towards your face with the elbows high and wide.

3. Make sure your elbows are going straight out to the side and you’re pulling your hand as far as beside your ears.

4. Slowly lower the band back to the starting position and repeat on both sides.

Conclusion

Resistance band back exercises are a great way to tone and sculpt your back. They are also a great way to improve your posture. In this article, we’ve discussed a few of the best exercises to target your back muscles using a resistance band. We will also provide you with a few tips on how to properly execute these exercises. For more detailed instructions, please visit my website.

Banded Face Pulls

Each week I’ll be bringing you amazing tips and tricks to kick your at home workouts into hyperdrive so you can still increase your muscle mass, burn fat and improve your overall health.

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community!

Can’t wait to see you on the inside!

Resistance Band Chest Exercises – 10 Best for STRENGTH & PHYSIQUE

April 29, 2020

Today I’m going to show you the 10 best resistance band chest exercises for increasing your strength and getting a better physique.

Are you guys ready?

My name is Brent Kasmer. I’ve been doing this for 17 plus years. I am super excited to show you how to do this in your backyard.

I know we’re all kind of restrained right now and about getting bored yet, but there’s lots of house projects.

I had the last couple times I’ve hooked these bands onto a tree. And funny enough I had somebody asked me in one of my comments, well what happens if you don’t have a tree? I was like, really? Anyways, I got a fence here. So if you don’t have a tree, you might have a fence. If you don’t have a fence, we’ll figure something else out for you.

Alright! Let’s get started!

Resistance Band Chest Exercises - 10 BEST for Strength & Physique Workout

Incline Chest Press w/ Resistance Band

Decline Chest Press

Resistance Band Chest Press

Pec Deck Fly

Chest Pull Over

Single Arm Pec Deck Fly

Single Arm Chest Press

Chest Pulse

Isometric Holds

Drop Set

RESISTANCE BAND CHEST EXERCISES:

CIRCUIT #1

RESISTANCE BAND CHEST EXERCISES #1:

Incline Chest Press w/ Resistance Band

1. Grab the band with elbows bent and shoulder height.

2. Lean forward at about a 45 degree angle.

3. Pull those handles and extend both arms forward and down until arms are straight.

4. Slowly lean backwards and bend arms back to the start position.

5. If you want to make it more challenging, you would just walk forward further away from the fence or the tree, or whatever you’re using to hook into.

RESISTANCE BAND CHEST EXERCISES #2:

Decline Chest Press

1. Hook the band onto something tall and pressing straight down, or you hook it into something low.

2. Create that angle and slowly press down the band to your chest.

3. Lift the band up then squeeze your core, keeping your chin tucked.

4. Raise your body and try to get that distance away.

RESISTANCE BAND CHEST EXERCISES #3:

Resistance Band Chest Press

1. Grab the band and place it underneath your shoulder.

2. Keep your hands up from your elbows while your elbows just a little bit bended down.

3. Press your arms straight forward, pulling the band up with them.

4. Slowly, lower your arms back to starting position.

RESISTANCE BAND CHEST EXERCISES #4:

Pec Deck Fly

1. Hook the band onto the fence or post. Grab each handle of the band.

2. Lean back while keeping your feet flat on the ground.

3. Place the band handles around your forearms and walk forward.

4. Bring the handles in front of your chest and squeeze it.

RESISTANCE BAND CHEST EXERCISES #5:

Chest Pull Over

1. Grab those same bands and lay down on your back. Keep your feet on the floor, shoulder width apart.

2. Grab the handles with your hands, placing it over your chest then slightly bend your elbows.

3. Hold and slowly lower the bands backward over your head until the upper arms are in line with the torso, parallel to the floor.

4. Pull the bands back over your chest, then squeeze your chest.

RESISTANCE BAND CHEST EXERCISES #6:

Single Arm Pec Deck Fly

1. Grab one handle of the band with one hand and bring to middle of the chest.

2. Extend the arm in front of the body with the hand about shoulder level to prepare for movement.

3. Keeping the elbow extended, pull your arms toward your body while contracting your pec muscles.

4. Bring back the handles in front of your chest and then slowly release back to starting position.

5. Do 12 reps.

RESISTANCE BAND CHEST EXERCISES #7:

Single Arm Chest Press

1. Grab the band and place it underneath your shoulder.

2. Keep your one hand up from your elbows while your elbows just a little bit bended down.

3. Press your one arm straight forward, pulling the band up with them. Make sure you’re not twisting and throwing your arm.

4. Slowly, lower your arm back to starting position.

5. Do the same thing to your other arm.

RESISTANCE BAND CHEST EXERCISES #8:

Chest Pulse

1. Press your forearms together and then clasp your hands.

2. Raise your arms up so that your elbows are at shoulder height.

3. Press your forearms together and as you do lift you arms up 3-4 inches, go back down.

RESISTANCE BAND CHEST EXERCISES #9:

Isometric Holds

1. Stand up straight with your arms at your sides and your feet shoulder width apart.

2. Put your arms in a 90 degree angle right in front of your chest with your palms together.

3. Walk forward, press your hands against each other while holding the bands.

4. Squeeze your chest until you feel tension in your muscles.

5. Hold onto this position then slowly go back to the starting position.

RESISTANCE BAND CHEST EXERCISES #10:

Drop Set

1. Wrap the resistance band around the harsh points of your body.

2. Keep a distance away from the post or fence where you hooked your bands. Make sure your back straight and hands on the handles of the band.

3. Walk forward then press yourself back up through the resistance band.

4. Take a step back then perform a few more presses.

5. Do a couple of presses , then a couple of step back.

Each week I’ll be bringing you amazing tips and tricks to kick your at home workouts into hyperdrive so you can still increase your muscle mass, burn fat and improve your overall health.

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community!

Can’t wait to see you on the inside!

Tuna Patties

April 28, 2020

I’m super excited to share to you a very simple meal that is one of my favorite bodybuilding recipes. It’s called Tuna Patties.

It is super fast, nice and easy, and it obviously fits our busy lifestyle. It’s power packed full of nutrition.

This recipe should make between six to eight patties and can definitely feed your entire family.

INGREDIENTS:

4 cans of tuna
4 egg whites
oatmeal
honey mustard

INSTRUCTIONS:

Pre-heat the pan into medium heat. Open all four cans of tuna and drain the liquid.
In a medium bowl, mix together the tuna, mustard, oatmeal and egg whites. You can add seasoning for added taste.
In a measuring cup, form the patties by making balls from the mixture and then flatten into a patty.
Place the patties in the pan and sauté in a pre-heated skillet.
Cook until nicely browned, 3-4 minutes on each side.

Tips:

Each patty will have between 20 – 30 grams of protein and 10 – 20 grams of carbs depending on the size of it.
Make sure all the oatmeal gets mixed in the bowl pretty well, because that’s what’s going to give the mixture the binding power.

🏆BEST Resistance Band Chest Workout for MORE STRENGTH BETTER PHYSIQUE ✅

April 27, 2020

Today I’m going to show you the best resistant band chest workout for gaining strength and getting a better physique.

Are you guys ready? Or ladies? whoever’s watching.

My name is Brent Kasmer. I’ve been doing this for 17 plus years. I’m super excited to bring you guys this information.

I know we’re all stuck at home right now. But guess what, it’s okay.

We’re still getting great workouts while we’re watching some pretty good content. So, chest workout, here we go.

Let’s get started!

Best Resistance Band Chest Workout

3 x 10

Pec Deck Fly at an Incline

Incline Chest Press

Squat Jumps

4 x 5

Pec Deck Fly

Chest Press

Squat Jumps

3 x 8

Chest Pull Overs

Decline Chest Press

Squat Jumps

3 x 12

Single Arm Chest Fly

Tricep Pushdown

Squat Jumps

CIRCUIT #1

Pec Deck Fly at an Incline

1. Hook the band onto the fence or post. Grab each handle of the band.

2. Slide the handles down your forearms while keeping your arms nice and straight. Make sure that the band handles are equal.

3. Bend your arms at a 90° angle and keep your elbows at chest level.

4. Gripping the band handles, pull your arms toward your body while contracting your pec muscles.

5. Bring the handles in front of your chest and then slowly release back to starting position.

6. Do 10 reps.

Incline Chest Press

1. Grab the band with elbows bent and shoulder height.

2. Lean forward at about a 45 degree angle.

3. Pull those handles and extend both arms forward and down until arms are straight.

4. Slowly lean backwards and bend arms back to the start position.

5. If you want to make it more challenging, you would just walk forward further away from the fence or the tree, or whatever you’re using to hook into.

6. Do 10 reps.

Squat Jumps

1. Place the band around your thighs right above your knees.

2. Stand with your feet slightly wider than hip wide.

3. Squat down then jump up. Make sure you land on the ball of your foot and absorb the impact from the jump through your.

4. Do 10 reps.

CIRCUIT #2

Pec Deck Fly

1. Hook the band onto the fence or post. Grab each handle of the band.

2. Lean back while keeping your feet flat on the ground.

3. Place the band handles around your forearms and walk forward.

4. Bring the handles in front of your chest and squeeze it.

5. Do 5 reps.

Chest Press

1. Grab the band and place it underneath your shoulder.

2. Keep your hands up from your elbows while your elbows just a little bit bended down.

3. Press your arms straight forward, pulling the band up with them.

4. Slowly, lower your arms back to starting position.

5. Do 5 reps.

Squat Jumps

1. Place the band around your thighs right above your knees.

2. Stand with your feet slightly wider than hip wide.

3. Squat down then jump up. Make sure you land on the ball of your foot and absorb the impact from the jump through your.

4. Do 5 reps.

CIRCUIT #3

Chest Pull Overs

1. Grab those same bands and lay down on your back. Keep your feet on the floor, shoulder width apart.

2. Grab the handles with your hands, placing it over your chest then slightly bend your elbows.

3. Hold and slowly lower the bands backward over your head until the upper arms are in line with the torso, parallel to the floor.

4. Pull the bands back over your chest, then squeeze your chest.

5. Do 8 reps.

Decline Chest Press

1. Hook the band onto something tall and pressing straight down, or you hook it into something low.

2. Create that angle and slowly press down the band to your chest.

3. Lift the band up then squeeze your core, keeping your chin tucked.

4. Raise your body and try to get that distance away.

5. Do 8 reps.

Squat Jumps

1. Place the band around your thighs right above your knees.

2. Stand with your feet slightly wider than hip wide.

3. Squat down then jump up. Make sure you land on the ball of your foot and absorb the impact from the jump through your.

4. Do 8 reps.

CIRCUIT #4

Single Arm Chest Fly

1. Grab one handle of the band with one hand and bring to middle of the chest.

2. Extend the arm in front of the body with the hand about shoulder level to prepare for movement.

3. Keeping the elbow extended, pull your arms toward your body while contracting your pec muscles.

4. Bring back the handles in front of your chest and then slowly release back to starting position.

5. Do 12 reps.

Tricep Pushdown

1. Place the band around hook above your head.

2. Grab the band with both hands (palms facing in) just below chest height.

3. Keeping your elbows tight into your side, drive your hands down towards your waist.

4. Lock your arms out and rotate your hands slightly outward as you do.

5. Slowly bring your hands back up to just below chest height.

6. Do 12 reps..

Squat Jumps

1. Place the band around your thighs right above your knees.

2. Stand with your feet slightly wider than hip wide.

3. Squat down then jump up. Make sure you land on the ball of your foot and absorb the impact from the jump through your.

4. Do 12 reps.

Each week I’ll be bringing you amazing tips and tricks to kick your at home workouts into hyperdrive so you can still increase your muscle mass, burn fat and improve your overall health.

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Brent Kasmer

Knee Joint Pain Relief

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BICEP PEAK EXERCISES Number 1:

BICEP PEAK EXERCISES Number 2:

BICEP PEAK EXERCISES Number 4:

BICEP PEAK EXERCISES Number 5:

BICEP PEAK EXERCISES Number 6:

BICEP PEAK EXERCISES Number 7:

BICEP PEAK EXERCISES Number 8:

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circuit #1

Banded Side Steps

Monster Walks

Band Pull Throughs

Banded Hip Thrusts

Fire Hydrants

Kettlebell Swing

Barbell Hip Thrusts

Frog Glute Raises

Ingredients:

INSTRUCTIONS:

TIPS:

10 BEST Resistance Band Back Exercises

RESISTANCE BAND BACK EXERCISES CIRCUIT #1

Wide Grip Lat Pulldown

Single Arm Lat Pulldown

Underhand or Reverse Grip Pulldown

Chest Pull Over

Back Row

Single Arm Row

Banded Good Morning

Shoulder Press Variation Called the W

Shoulder Press Variation Called the Y

Banded Face Pulls

Conclusion

Banded Face Pulls

Resistance Band Chest Exercises - 10 BEST for Strength & Physique Workout

RESISTANCE BAND CHEST EXERCISES:

RESISTANCE BAND CHEST EXERCISES #1:

RESISTANCE BAND CHEST EXERCISES #2:

RESISTANCE BAND CHEST EXERCISES #3:

RESISTANCE BAND CHEST EXERCISES #4:

RESISTANCE BAND CHEST EXERCISES #5:

RESISTANCE BAND CHEST EXERCISES #6:

RESISTANCE BAND CHEST EXERCISES #7:

RESISTANCE BAND CHEST EXERCISES #8:

RESISTANCE BAND CHEST EXERCISES #9:

RESISTANCE BAND CHEST EXERCISES #10:

INGREDIENTS:

INSTRUCTIONS:

Tips:

Best Resistance Band Chest Workout

CIRCUIT #1

Pec Deck Fly at an Incline

Incline Chest Press

Squat Jumps

CIRCUIT #2

Pec Deck Fly

Chest Press

Squat Jumps

CIRCUIT #3

Chest Pull Overs

Decline Chest Press

Squat Jumps

CIRCUIT #4

Single Arm Chest Fly

Tricep Pushdown

Squat Jumps

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