I would love a video about Pilates to be honest. I love strength training but when I want something lower impact I think Pilates is surprisingly challenging 🔥☺️ love these videos btw!!
Hey Mallori! I'm not a pilates instructor so I won't be making any videos on it, but my friend Margaret has a whole channel about pilates and she's certified in mat and reformer: th-cam.com/channels/-7dpeef8wRUDbXaj937fjw.html
6:52 OMG SO RELATABLE WOW! Btw, you are so amazing! Your videos are really impressive and I talk abt you all the times with my friends haha 🤩. I love how short, quick, and SO informative each videos are! I personally LOOOOOVE resistance training and I love using weights and bands 🙌🏽💓
I started a functional training class in my hometown because of your videos! Going in a minute actually 😁 Just popped by for motivation and to say bands are brilliant if you’re going away, I always pack one now
Discovered your channel a couple of months ago but this is my first time commenting. Just want to say that I love your videos - they're extremely informative and engaging. Thank you!
Justina, I always love your videos. They've helped me so much especially with my form. Would you consider doing a breakdown of a dumbell snatch. I always get confused if the motion is supposed to be like a squat or a deadlift. Especially because I can't reach the weights on the ground without rounding my back.
Hi Justina... I have started to watch your videos and love how you break down concepts. You make concepts digestible and I was wondering if you can make a video on tubular and the power loop bands. And how effective, you think, they are for functional strength and building muscle?
Happy to have you here! I’m not totally sure what tubular and power loop bands are. But in terms of functional strength, that 100% depends on your training goals. Remember that functional simply means “with purpose.” And for building muscle, you’ll definitely need a variety of resistance and LOTS of mounting options and creativity for long term muscle growth.
Something I've been wondering is how to progress with dumbbells without buying a new set every time it's time to progress? Like it's definitely time for me to progress to something heavier than what I've got, but it's not in the budget to be spending money on dumbbells. Any tips or advice would be appreciated! Thanks for the work you do here.
I have a video on this from last summer, but essentially: -increase your reps -slow down your tempo -add in isometrics -play with proprioception These are key to progressing with limited weights. Hope that helps!
Loved this breakdown! Do you have an alternative to Bulgarian split squat? I just can't seem to get it. Any tips or alternatives? I can do weighted step ups.
Yayyy thank you, Justina! Bulgarian squats have always confused me; now I know how to understand the distance I should maintain between the bench and my front foot! Super helpful :) Also, I had replied to your Insta question regarding the difference between press and push press, and I am so glad to find my answer here! I guess the main reason I can't differentiate much is because my weights are not heavy enough haha. Will invest in heavier weights as soon as I can! Excited for that :) Thanks again
Hi Justina I must say, the first video I ever watched of yours was the review of Caroline Girvan and I did not like it much. But for some reason, TH-cam kept recommending me your videos and I kept clicking on them and grew to really enjoy your content. Thanks for your amazing videos, I think they are very beneficial for tons of different people :) I hope that your channel continues to grow. Greetings from Finland :)
I’ve never done strength workouts in a gym, but I’m sure I could benefit from form correction. I usually notice some muscle strain, then search for form videos. That helps, but then I forget later! I envy those super stars and their personal trainers ha ha. Thanks for the great info as usual!
Thanks for another great video Justine! I love the way you explain how to do proper movements. I've been catching myself lately and that is thanks to you! Love your content!! ❤️
Watching this video and forgetting that I had the playback set to 1.5x... For a second, I was watching you go through exercises, and was confused, scared, and impressed...
I would love to know your recommendations for dumbbells for a home gym. What do I need? How heavy should they be? What should I look for when deciding what to buy?
I would go for a lighter (8-12) set and heavier (15-25) set. That way you’ve got great options for upper and lower body. But if you can only get one right now, get a set of 10s. Hope that helps!
Justina! Thanks for the video! I love your channel - it’s been super helpful for me as I’ve been going on my own ~fitness journey~. Quick question - how do I know when to progress with my dumbbells? How do I tell the difference between difficulty that’s making me stronger vs. going too far and injuring myself?
Hey Alexa! If you can do 12-14 reps and feel like you could still do more, then it's time to go up in weight. Keep in mind that's a really generalized statement and totally depends on what you're training for (endurance, max strength, hypertrophy, etc.) but it's a good rule of thumb. Hope that helps!
Gosh I am so thankful for these videos, they are so helpful! The exercises I struggle with body weight or weights is the staggered squats and other forms of it? I never seem to get it right or maybe I'm just not very good at balance?
Split squats are super challenging because of the balance factor. Start with placing a hand on a wall until you gain stability. I would also add in unilateral lower body movements to your warmup to really prime the stabilizers. Hope that helps!
thank you for this great video. can you please make a one on how to pick the right dumbbell weight for you? as in -what is the right amount of "challenging" vs hurting or cheating yourself with weights that are too light? Greetings from across the ocean!
So glad you enjoyed! And that's a great video idea. In the meantime, the quick answer is if you can do 12-14 reps at your current weight and feel like you can do more then you should increase your weight. BUT this highly depends on what you're training for as well (endurance, hypertrophy, max strength, etc.) This is an easy gauge though. Hope that helps!
Hi Justina, thank you for your very informative videos. I have a question about your setup - I see that you have some sort of wooden panel/mat on the floor. Does it insulate sound? I'm moving in a second floor apartment soon and I'd like to keep working out without bothering the downstairs neighbour, so I'm on the lookout for effective ways to block sounds from jumping, putting dumbbells back on the ground, etc.
Hey! Yes it’s from rubber flooring.com lol. It does a pretty good job of helping with the sound but it’s definitely not perfect. (Also my neighbor downstairs is just sensitive)
Great review on the differences between weights and body weight and bands. Can you tell me if there is any difference on the legs between a high squat with weights held in front of you than the suitcase squat where the weights are held down by your side? Same weight but is it different emphasis on muscles of the legs or no?
Thanks Vicki! So in a front squat, you’ll be working more of the core as well as the biceps since you’re holding the weights up. Weights by the side is less work on the core and you can typically go heavier. The emphasis on which leg muscles you’re recruiting depends on your hips. But in both you’ll be getting quad and glute. Hope that helps!
Thank you so much for the reply. And I have noticed I can go a lot heavier with them down by my sides. Which is probably why I like them more and hate holding them up by my collar bone. Love your material. Thanks for continuing to put out excellent tips.
Thank you! I've been trying to get into weight training for so long but I fear that with scoliosis, it'd be pretty easy to get injured especially with no supervision when its done at home. Do you have any tips for people who have one of these as points to consider? It seems that the way to go now is with bodyweight and training with resistance bands.
I don't have any experience with scoliosis, and it's so different with each person so I would highly recommend working with a physical therapist if you have any pain while working out to figure out the best options for you. Hope that helps!
you may want to talk to PT about using a weighted vest. I've seen ones that can go up 50 pounds. You just wear them while doing bodyweight exercises. Weight belt can be used for pull-ups.
Can you explain, in a short way, why it's good to incorporate power moves like the push press as opposed to just doing a regular press? It seems like it's less work because it makes them easier. Some of them I am not a fan of at home where I can't be confident on form (like a clean to overhead press for example) but still want to get a good workout. Am I short changing myself if I modify or break up the movements into a standard strength move?
@@JustinaErcole can i ask a question. I had a gastric sleeve 2 years ago. I am on keto now to maintain my weight loss. I work out at least 5 days a week. But, I really cant figure out a good routine and balance for macros because I cant eat very much. It is good if I can get in 1000 calories a day because my stomach is small. Also, i cant get rid of my belly fat for nothing! Is there any suggestions you may have to balance my macros and a good consistent workout to follow. I have been doing Sydney Cummings she is awesome! But, I have found on Keto I just dont have the energy as much.
My issue with Bulgarian splits is that when the chair is higher I have more stability when the leg on the chair is flexed and toes are are not pointed out like you demonstrated. Is it incorrect form to not have the toes pointed out? Thanks for your advice.
Would you recommend getting weights as a begginer? I just bought some 1 kg dumbbells bc i want to try different youtube challenges but now im scared to get injured
Hey! so 1kg is incredibly light. If you've never used dumbbells before it's a fine place to start, but I would recommend going a little heavier (5-10LBs...sorry not sure what that is in kg!) As long as you can perform exercises with proper form bodyweight, you should be fine!
@Dayanara Reyz : when I first started working out with weights, I got a set of 1-3 kg dumbbells. That wasn't incredibly smart as I realised this was way too low... I suggest you start with 3, 5, 8. Or 4, 6, 10 kg. It's also nice to have heavier dumbbells of 15 or 20 kg for squats and deadlifts. (I am saving up for those). For reference, I am female, 40s, and 60 kg.
I had never seen these before until this comment! I watched a few clips quickly and they seem like a great way to get in more movement if you can't go for a walk outdoors.
Can I do the 4 key compound excersizes with only dumbbells ??😭😭 I’ve got a 2kg and a 3kg since I’m a beginner in lifting, but I noticed that most people say that all beginners should start with the 4 key compunds but most of the people who say that play at the Gym with fancy long weights lmaooo and I can’t afford that atm. So can I do them with dumbbells or resistance bands and achieve the same results??
You can 100% do all of those exercises with dumbbells! I would even argue that as long as your goal isn’t max strength, dumbbells and kettlebells can serve the average person a lot better because of the added instability factor. Hope that helps!
![โอ้เธอช่าง... - บี้เดอะสกา ft. ต๋อง เทวัญ (Prod. by ป๋าเพชร) [Official MV]](http://i.ytimg.com/vi/zbWhiLFmVL0/mqdefault.jpg)
I would love a video about Pilates to be honest. I love strength training but when I want something lower impact I think Pilates is surprisingly challenging 🔥☺️ love these videos btw!!
Hey Mallori! I'm not a pilates instructor so I won't be making any videos on it, but my friend Margaret has a whole channel about pilates and she's certified in mat and reformer:
th-cam.com/channels/-7dpeef8wRUDbXaj937fjw.html
You are gifted at breaking down fitness concepts to people who have no formal training or education in fitness. This was helpful, thank you!
You're welcome!
"what was that?... I need a coffee" That's me when I do something even I didn't expect. lol
LOL right?!
6:52 OMG SO RELATABLE WOW! Btw, you are so amazing! Your videos are really impressive and I talk abt you all the times with my friends haha 🤩. I love how short, quick, and SO informative each videos are! I personally LOOOOOVE resistance training and I love using weights and bands 🙌🏽💓
Hahahaha 32 is bringing on new aches lol. And thank you so much Tova!
@@JustinaErcole you’re 32?!!??? WOWIIII you wear it so well! I’m 16 and sore 😂😂
I started a functional training class in my hometown because of your videos! Going in a minute actually 😁 Just popped by for motivation and to say bands are brilliant if you’re going away, I always pack one now
that's awesome!
Discovered your channel a couple of months ago but this is my first time commenting. Just want to say that I love your videos - they're extremely informative and engaging. Thank you!
Oh wow thank you so much Rachel!
I agree with the comment and often come to your videos to learn more
Justina, I always love your videos. They've helped me so much especially with my form. Would you consider doing a breakdown of a dumbell snatch. I always get confused if the motion is supposed to be like a squat or a deadlift. Especially because I can't reach the weights on the ground without rounding my back.
Hey! I'll add it to my list. In the meantime, it should be a squat to pick up the weight :)
So helpful! Thank you!
You're so welcome!
so good ! So helpful! Short, crispy, on the point! Really appreciate all the time and effort you put into these educational videos!
Glad it was helpful!
I love this comparison, especially since I've been working out at home now with minimal equipment. Thanks!
You’re very welcome!
Hi Justina... I have started to watch your videos and love how you break down concepts. You make concepts digestible and I was wondering if you can make a video on tubular and the power loop bands. And how effective, you think, they are for functional strength and building muscle?
Happy to have you here! I’m not totally sure what tubular and power loop bands are. But in terms of functional strength, that 100% depends on your training goals. Remember that functional simply means “with purpose.” And for building muscle, you’ll definitely need a variety of resistance and LOTS of mounting options and creativity for long term muscle growth.
Something I've been wondering is how to progress with dumbbells without buying a new set every time it's time to progress? Like it's definitely time for me to progress to something heavier than what I've got, but it's not in the budget to be spending money on dumbbells.
Any tips or advice would be appreciated! Thanks for the work you do here.
I have a video on this from last summer, but essentially:
-increase your reps
-slow down your tempo
-add in isometrics
-play with proprioception
These are key to progressing with limited weights. Hope that helps!
Check out Abby Pollock!
Get the loop bands. Trust me. I've done gym for 6 years + swimming. Bands have chanhged my life in a positive way and my bldy has progressed A LOT
Loved this breakdown! Do you have an alternative to Bulgarian split squat? I just can't seem to get it. Any tips or alternatives? I can do weighted step ups.
Justina - thanks for all the great information you put out - I appreciate it also I just love your personality!! 😂😂
Thank you Maria!
Yayyy thank you, Justina! Bulgarian squats have always confused me; now I know how to understand the distance I should maintain between the bench and my front foot! Super helpful :) Also, I had replied to your Insta question regarding the difference between press and push press, and I am so glad to find my answer here! I guess the main reason I can't differentiate much is because my weights are not heavy enough haha. Will invest in heavier weights as soon as I can! Excited for that :) Thanks again
Oh yay so glad I chose your question! Yes, push press should definitely be a heavier weight for sure :)
Thank you for this informative video and stressing the importance of proper form. Looking forward to the kettlebell video.
You’re very welcome!
Hi Justina
I must say, the first video I ever watched of yours was the review of Caroline Girvan and I did not like it much. But for some reason, TH-cam kept recommending me your videos and I kept clicking on them and grew to really enjoy your content. Thanks for your amazing videos, I think they are very beneficial for tons of different people :) I hope that your channel continues to grow. Greetings from Finland :)
I'm so glad you gave me another chance and stuck around! :)
Always learn something in your videos 🙌 Thanks!
Thank YOU!
I’ve never done strength workouts in a gym, but I’m sure I could benefit from form correction. I usually notice some muscle strain, then search for form videos. That helps, but then I forget later! I envy those super stars and their personal trainers ha ha. Thanks for the great info as usual!
You're welcome!
Thanks for another great video Justine! I love the way you explain how to do proper movements. I've been catching myself lately and that is thanks to you! Love your content!! ❤️
Aw I love that!
@@JustinaErcole sorry it auto corrected to Justine... But I meant Justina!!! ❤️
Haha oh no problem. I’m super used to it :)
Watching this video and forgetting that I had the playback set to 1.5x...
For a second, I was watching you go through exercises, and was confused, scared, and impressed...
Hahahahha omg I need to go do that now 😂
I would love to know your recommendations for dumbbells for a home gym. What do I need? How heavy should they be? What should I look for when deciding what to buy?
I would go for a lighter (8-12) set and heavier (15-25) set. That way you’ve got great options for upper and lower body. But if you can only get one right now, get a set of 10s. Hope that helps!
@@JustinaErcole Thanks so much!
I learn so much from you! Thanks ❤️❤️❤️
You’re very welcome!
Love it! Thanks Justina! You make me laugh!!
Aw thanks Carrie!
Justina! Thanks for the video! I love your channel - it’s been super helpful for me as I’ve been going on my own ~fitness journey~. Quick question - how do I know when to progress with my dumbbells? How do I tell the difference between difficulty that’s making me stronger vs. going too far and injuring myself?
Hey Alexa! If you can do 12-14 reps and feel like you could still do more, then it's time to go up in weight. Keep in mind that's a really generalized statement and totally depends on what you're training for (endurance, max strength, hypertrophy, etc.) but it's a good rule of thumb. Hope that helps!
Loved this video! Have a somewhat unrelated question: have you ever used (or have thoughts on) vibrating plates?
Thanks! I haven't done any research into them so I'll hold my opinions to myself for now :)
this is very useful! Thanks!
can you show a tutorial on how to do dips? I always think I do it wrong.
Glad you found it useful! Honestly I hate dips. They only work without risk of excess stress on the anterior delt if your butt isn't in the way lol
Gosh I am so thankful for these videos, they are so helpful! The exercises I struggle with body weight or weights is the staggered squats and other forms of it? I never seem to get it right or maybe I'm just not very good at balance?
Split squats are super challenging because of the balance factor. Start with placing a hand on a wall until you gain stability. I would also add in unilateral lower body movements to your warmup to really prime the stabilizers. Hope that helps!
thank you for this great video. can you please make a one on how to pick the right dumbbell weight for you? as in -what is the right amount of "challenging" vs hurting or cheating yourself with weights that are too light? Greetings from across the ocean!
So glad you enjoyed! And that's a great video idea. In the meantime, the quick answer is if you can do 12-14 reps at your current weight and feel like you can do more then you should increase your weight. BUT this highly depends on what you're training for as well (endurance, hypertrophy, max strength, etc.) This is an easy gauge though. Hope that helps!
@@JustinaErcole thank you 😊
Hi Justina, thank you for your very informative videos. I have a question about your setup - I see that you have some sort of wooden panel/mat on the floor. Does it insulate sound? I'm moving in a second floor apartment soon and I'd like to keep working out without bothering the downstairs neighbour, so I'm on the lookout for effective ways to block sounds from jumping, putting dumbbells back on the ground, etc.
Hey! Yes it’s from rubber flooring.com lol. It does a pretty good job of helping with the sound but it’s definitely not perfect. (Also my neighbor downstairs is just sensitive)
@@JustinaErcole Thank you, I'll check that out! :)
Great review on the differences between weights and body weight and bands. Can you tell me if there is any difference on the legs between a high squat with weights held in front of you than the suitcase squat where the weights are held down by your side? Same weight but is it different emphasis on muscles of the legs or no?
Thanks Vicki! So in a front squat, you’ll be working more of the core as well as the biceps since you’re holding the weights up. Weights by the side is less work on the core and you can typically go heavier. The emphasis on which leg muscles you’re recruiting depends on your hips. But in both you’ll be getting quad and glute. Hope that helps!
Thank you so much for the reply. And I have noticed I can go a lot heavier with them down by my sides. Which is probably why I like them more and hate holding them up by my collar bone. Love your material. Thanks for continuing to put out excellent tips.
❤️Love these videos
Thanks Ida!
Thanks Justina, you're my fitness Wikipedia
Haha I love this - thanks Wendy!
Thank you! I've been trying to get into weight training for so long but I fear that with scoliosis, it'd be pretty easy to get injured especially with no supervision when its done at home. Do you have any tips for people who have one of these as points to consider?
It seems that the way to go now is with bodyweight and training with resistance bands.
I don't have any experience with scoliosis, and it's so different with each person so I would highly recommend working with a physical therapist if you have any pain while working out to figure out the best options for you. Hope that helps!
you may want to talk to PT about using a weighted vest. I've seen ones that can go up 50 pounds. You just wear them while doing bodyweight exercises. Weight belt can be used for pull-ups.
Can you explain, in a short way, why it's good to incorporate power moves like the push press as opposed to just doing a regular press? It seems like it's less work because it makes them easier. Some of them I am not a fan of at home where I can't be confident on form (like a clean to overhead press for example) but still want to get a good workout. Am I short changing myself if I modify or break up the movements into a standard strength move?
Hey! So it really depends on your training program, goals, and enjoyment.
I love your personality!
Thanks Kimberly!
@@JustinaErcole can i ask a question. I had a gastric sleeve 2 years ago. I am on keto now to maintain my weight loss. I work out at least 5 days a week. But, I really cant figure out a good routine and balance for macros because I cant eat very much. It is good if I can get in 1000 calories a day because my stomach is small. Also, i cant get rid of my belly fat for nothing! Is there any suggestions you may have to balance my macros and a good consistent workout to follow. I have been doing Sydney Cummings she is awesome! But, I have found on Keto I just dont have the energy as much.
Do you think it's better for a complete beginner to start out with bodyweight exercises before moving on to equipment?
Bodyweight first!
@@JustinaErcole thank you!
My issue with Bulgarian splits is that when the chair is higher I have more stability when the leg on the chair is flexed and toes are are not pointed out like you demonstrated. Is it incorrect form to not have the toes pointed out? Thanks for your advice.
Hey! So yes technically that form is incorrect. This is one of the few strength exercises performed with a pointed foot.
Hey hey, I'd like to know whether bands or weights are better for glute activation/growth and which is faster.
There are so great band exercises that fall under the category of "glute activation." And if you want glute growth, weights 100%.
@@JustinaErcole thanks a ton ❤
Would you recommend getting weights as a begginer? I just bought some 1 kg dumbbells bc i want to try different youtube challenges but now im scared to get injured
Hey! so 1kg is incredibly light. If you've never used dumbbells before it's a fine place to start, but I would recommend going a little heavier (5-10LBs...sorry not sure what that is in kg!) As long as you can perform exercises with proper form bodyweight, you should be fine!
@Dayanara Reyz : when I first started working out with weights, I got a set of 1-3 kg dumbbells. That wasn't incredibly smart as I realised this was way too low... I suggest you start with 3, 5, 8. Or 4, 6, 10 kg. It's also nice to have heavier dumbbells of 15 or 20 kg for squats and deadlifts. (I am saving up for those).
For reference, I am female, 40s, and 60 kg.
The front stable foot is supposed to be working during BSS right?
Front leg is working!
Love your goofy side XDDD
Haha thanks!
Justina I would love to hear your opinion on the many walking cardios on you tube. 10,000 steps etc
I had never seen these before until this comment! I watched a few clips quickly and they seem like a great way to get in more movement if you can't go for a walk outdoors.
Can I do the 4 key compound excersizes with only dumbbells ??😭😭 I’ve got a 2kg and a 3kg since I’m a beginner in lifting, but I noticed that most people say that all beginners should start with the 4 key compunds but most of the people who say that play at the Gym with fancy long weights lmaooo and I can’t afford that atm. So can I do them with dumbbells or resistance bands and achieve the same results??
Hey! I’m not sure what the 4 key compound exercises you’re talking about are, but I see no reason why you can’t use dumbbells
@@JustinaErcole I think its the basic barbell squat, deadlift, bench press, and I forgot the last one.
You can 100% do all of those exercises with dumbbells! I would even argue that as long as your goal isn’t max strength, dumbbells and kettlebells can serve the average person a lot better because of the added instability factor. Hope that helps!
Everything is better than that littke dumbbell
Let’s not dismiss a weight simply because it’s easy for you. There are people who will find that challenging.