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DUMBBELL CHEST PRESS ConikiXXX

Posted: 19 days ago
The Dumbbell Chest Press is a great exercise primarily using the Chest as well as the Shoulders and Triceps. To perform the Dumbbell Chest Press lie on a bench with a dumbbell in each hand resting on top of your thighs with palms facing each other. Using your thighs raise the dumbbells up ext...

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STAGGERED DEADLIFT ConikiXXX

Posted: 27 days ago
The STAGGERED DEADLIFT is a great exercise for the back, glutes and legs. Top perform the STAGGERED DUMBBELL DEADLIFT start by holding a set of dumbbells in front of your thighs, palms facing you with an overhand grip. With your feet about shoulder-width apart take a step forward with one of...

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PLATE ROWS ConikiXXX

Posted: 27 days ago
The PLATE BENT OVER ROW is a great exercise for strengthening the back. To perform the plate bent over row hold the plate with both hands, palms facing each other. Stand with feet about hip width apart and knees slightly bent, bend forward from your hips holding the plate with straight arms. ...

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MOUNTAIN CLIMBERS ConikiXXX

Posted: about 1 month ago
Need a nice set of ABS ? Well, what are you waiting for ? Make your ABS one of your best assets with MOUNTAIN CLIMBERS. This tutorial will show you how you CAN DO IT. The Mountain Climber is a great exercise that builds strength in your legs, core, shoulders and arms. It works the whole body ...

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STEP UPS ConikiXXX

Posted: 4 months ago
Step Ups are right up there with the best exercises available to target your Glutes, Quads and Calves. To perform a step up start by standing behind a step or riser and step up onto the middle of the step with one foot, transfering the weight onto the heel of the foot on the step. Your other leg ...

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SPARTAN STAGGERED PUSH UP ConikiXXX

Posted: 4 months ago
To perform a spartan staggered push up start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Tighten your abdominals, core and back during the entire exercise to maintain this straight line. One hand is positioned in...

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BACK LUNGE ConikiXXX

Posted: 4 months ago
To perform a back lunge stand upright with your feet about hip width apart and step back with one leg, keep your core tight, torso upright and inhale as you descend. Your back knee should be just off the ground whilst your front knee should not go past your toes, your front shin should be perpend...

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TRX JUMP SQUATS ConikiXXX

Posted: 4 months ago
To perform the TRX Jump Squat hold the TRX straps with arms extended, your feet are under your hands so your weight is shifted back. Slowly lower into a squat position, set and quickly jump up as high as you can with both feet off the ground. ConikiXXX Week 3, Workout 2 Do 8 reps Conik...

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DUMBBELL FLYES ConikiXXX

Posted: 4 months ago
Dumbbell Flyes are a great exercise for the pectoral muscles. To perform Dumbbell Flyes lie down on a flat bench and hold a pair of dumbbells over your chest, with your arms up and your palms facing each other. Bend your elbows slightly and keep your feet planted on the floor. Lower both arms o...

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NEGATIVE CHIN PULL UPS ConikiXXX

Posted: 5 months ago
If you cannot do a regular chin pull up then try a negative chin pull up. This allows you to start at the top of the bar and slowly lower yourself down at a controlled pace to full arm extension. To perform a negative chin pull up either jump off the ground and grab the bar or use a chair or some...

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DUMBBELL SHOULDER SIDE LATERAL RAISE ConikiXXX

Posted: 6 months ago
The Dumbbell Shoulder Side Lateral Raise is an isolation shoulder exercise that targets the lateral deltoid. To perform sit with your feet about shoulder width apart and knees bent. Hold your dumbbells at your side with palms facing your body and elbows slightly bent. With your abs activated inha...

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TRX BICEP CURL ConikiXXX

Posted: 6 months ago
To perform the TRX Bicep Curl exercise stand up facing the TRX and hold the handles with your palms facing up. Take a couple of steps forward, leaning back until your arms are straight whilst keeping your elbows up around shoulder height. Keep your body in a straight line from head to feet and ac...

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TRX BODY ROWS ConikiXXX

Posted: 6 months ago
TRX Body Rows are a great exercise for the back. To perform a TRX body row stand on your feet with both hands holding the TRX and walk away from the TRX till the straps are tight. Start with your palms facing down and arms straight. Move your feet in front of you keeping your body in a straight...

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JUMP SQUAT FINGER TOUCH ConikiXXX

Posted: 6 months ago
Finger touch jump squats are an explosive plyometric exercise that work the glutes, quadriceps, hamstrings and calves. To perform a finger touch jump squat, squat down with your feet shoulder width apart till your fingers touch the ground and your heals are off the ground. Now jump up explosiv...

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JUMPING JACKS ConikiXXX

Posted: 6 months ago
To perform a jumping jack stand with your feet together and arms at your side. Bend your knees a little and jump, moving your feet out wider than your shoulders and simultaneously raising your arms above your head. Jump again with knees bent to the starting position with feet together and arms by...

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FOREARM PLANK ConikiXXX

Posted: 6 months ago
To perform a plank or hover as it’s also known you must first start by lying face down on the floor. Bend your arms so that your forearms are resting on the ground and palms are facing down and flat on the ground. Your elbows should be under your shoulders. Now contract your abs and push up...

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HALF BURPEE ConikiXXX

Posted: 7 months ago
The half burpee is a great full-body exercise that is used to build strength and cardio endurance. To perform a half burpee start in a standing position and squat down so your hands are flat on the ground and heels are elevated. Now lean forward whilst kicking your feet back so you are in a push...

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LUNGES FRONT BACK ConikiXXX

Posted: 7 months ago
Lunges are a fantastic lower body exercise that works all the major muscles in the lower body including the quads, hamstrings, glutes and calves. To start stand upright with your feet apart. Your feet should be far enough apart so that when you descend the front knee does not extend past your to...

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PUSH UP 9's ConikiXXX

Posted: 7 months ago
The Push Up is a great exercise for the chest, arms and shoulders. To begin start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Feet should be slightly separated. Tighten your abdominals, core and back during the...

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SUMO SQUAT 12's ConikiXXX

Posted: 7 months ago
The Sumo Squat is a great exercise for the inner thighs and glutes that can be performed using dumbbells, kettlebells or medicine balls. To begin with stand with your feet wide apart (wider than your shoulders) and your toes are pointing outward in the same direction as your feet. Holding your w...

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MEDICINE BALL PULLOVER CURL & PRESS

Posted: 7 months ago
Totally TRANSFORM at home with ConikiXXX - The Home Workout Movement for FREE. The Medicine Ball PULLOVER CURL & PRESS is an Official ConikiXXX Approved Body Transforming Exercise ! Be the BEST you can be and do our home workouts and flaunt it with Niki & Con. Check us out at www....

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OVERCOME NECK PAIN TODAY

Posted: 9 months ago
The OVERCOME NECK PAIN TODAY VIDEO, when performed correctly, will transform your life forever. Soon to be available across the globe, this simple system will change the way you manage your well being. Watch Geoff and Con as they create history ! Check us out at www.ConikiTV.com Follow us o...

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ANKLE TAP ABS WORKOUT

Posted: 11 months ago
The ANKLE TAP ABS exercise is a great abdominal exercise. Performed correctly it can transform your body and with countless variations it is also one of the most versatile exercises as well. Check us out at www.ConikiTV.com Follow us on TWITTER twitter.com/#!/conikitv Follow us on FACEBOOK...

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Double Crunch Abs

Posted: 12 months ago
www.ConikiTV.com The Double Crunch Abs exercise is a great abdominal exercise. Performed correctly it can transform your body and with countless variations it is also one of the most versatile exercises as well. Check us out at www.ConikiTV.com Follow us on TWITTER twitter.co...

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Crunch Elbow to Knee Abs

Posted: 12 months ago
The Crunch Elbow to Knee Abs exercise is a great abdominal exercise for the Oblique muscles. It requires enough abdominal strength to hold your head and shoulders off the ground without stressing the lower back or neck. To perform the exercise lie on your back and place your hands behind yo...

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