Upright Barbell Rows is a great exercise for your shoulders especially deltoids.

Exercise Instructions
Stand with feet shoulder width apart. Grasp the barbell with palms facing down. Lift the bar straight up while keeping your back straight. Pull the bar up to around chest height. Pause and then slowly lower the bar back. Don/t lean forward. Repeat.

Jon Gallo with Billy Blanks

Jon Gallo and Dr. Steve from Channel 11 News

Jon Gallo, Lisa and Maria from Channel 11 News

Here is a great exercise for arms specifically triceps muscles which make up 2/3 of your arm! Could be done with lighter or heavier weight. This exercise could be done three or more times a week.

Please feel free to comment below and share triceps exercises.

This video presents different leg exercises.

Wall sits
Find some wall space and lean against the wall with your back. Hold the position as if you were sitting on a chair. Remember to keep your knees bent at a 90 degree angle to the floor. Hold the position for 15-60 seconds and then repeat for 3 sets after a rest period.

Squat
Keeping the feet shoulder or hip width apart, place hands out in front and bend at the knees until you reach a 90degree angle at the knees. Keep the back straight and head neutral. Return to starting position and repeat. Start with 10 reps slowly and work your way up to 20, then weight can be added to increase resistance.

Forward Alternating lunge
From standing position, take one giant step forward splitting the legs keeping the back straight. Return to position and alternate leg. Remember to keep the back straight and the knee at a 90 degree angle to the floor. 5 reps for beginners on each leg working your way up to 15.

Jump Squats
Squat down to the floor and explode upwards with hands to the sky and feet off the floor. Start with a small jump and progress to go as high as you can. Your reps will be determined by your efforts. Shoot for 5 to start at moderate to light intensity and then increase gradually.

Kick Backs
Starting on all fours, keeping the knee bent, push the foot behind you and up towards the ceiling. Think as if you are trying to lift the ceiling up with the bottom of your foot. Do 10 on each leg and put an extra effort at the top of the movement to squeeze the muscle .

Amazing abs part 2- 6 exercises performed on the floor with bodyweight only. Goal is to reach failure with the repetitions and work up to 3 sets.

EXERCISES

Toe Touches
Remember to keep the legs in position and slightly bent. Reach up and try to touch the toes

Flutter kicks
Hands under your but and lift legs of the ground one at a time in a 12 inch range of motion. Be sure not to bounce your feet off the floor. Maintain control throughout the movement.

Reverse Knee ins-
From a lying flat position, bring both legs up and in towards the chest and perform a crunch with you upper torso to meet your knees.

Reach Through-knees
Bent and feet on the floor. Sit up and extend arms through the legs just past the knees, repeat.

Knee up Crunch
Keep the knees bent and in position and crunch the upper torso towards the knees

Plank
Keep a firm position with shoulders aligned over the elbow and elbows over the wrists. Keep the head in a neutral position and the core engaged. Hold for as long as you can maintain proper form.

Try this group of high intensity fat burning exercises and melt away the fat!!

Check out Jon show some of the most effective and intense workouts on CW11 PIX Morning News, with a splash of fun . View more Jon Gallo’s latest appearances in the News, click here…