Kira Langolf Exercise Video Clips

Overall body stretch and movements #2
Fitness Levels: All levels
Sample clip: An active full body stretch that includes instruction on squats and lunges. Plie squats (adductor and full leg focus) are performed and practice of front and reverse lunges are also done. Can also serve as cardiovascular exercise for Pre-beginners and Beginners. A good combination of movements and stretching. This version is from the DVD “Got More Bands”.

Adductor leg lifts and biceps curl combo with optional resistance bands.
Fitness Levels: All
Sample clip: Tips on how to use the band for this exercise sequence. A combination of adductor leg lifts and biceps curls. Options: The leg exercises can be done with no resistance and the arm exercises can be done with dumbbells. Also works much of the core stabilization muscles (abdominals and low back) as well as the gluteals.

Back Strengthening
Fitness Levels: All levels
Sample clip: This uses the Stability ball but can be done with out without the ball (lay on the floor). The sequence focuses on low back and mid-back strengthening exercises such as the superman and alternating leg lifts. From the DVD “ Ball Sculpt 1: Nothing But the Ball”.

Overall body stretch and movement #1
Fitness Levels: All levels
Sample clip: An active full body stretch that warms the muscles while they are stretched. A good combination of movements and stretching. Two versions are given. This one is from the DVD “ Got Bands” and is more basic than the second version.

Yoga Ball Upper Body Stretch
Fitness Levels: All, Pre-beginners can do the stretch without the ball.
Sample clip:
Stretching the upper body and midsection using the stability ball. Ending with a "haybale" stretch to elongate the spine, and stretch the legs. This can also serve as a warm-up to other exercises.
From the DVD "Ab Sculpt & Yoga Stretch for Stability Ball"

Resistance Bands: Back & Chest Combo
Fitness Levels: Beginners to advanced
Sample clip:
A combination set of back and chest exercises using the resistance band. Can also be done seated in a chair.
From the DVD “Got More Bands? Resistance Bands for body sculpt #2”

Body Tone: Upper and Lower Body Combinations
Fitness Levels: Beginners to advanced
Sample clip:
Squats and shoulder press. Front lunge and biceps curls. Combinations work more core and burn more calories.
From the DVD "Quick Fit 1: 10-minutes to Tone!"

Body Tone: Upper and Lower Body Combinations:
Lunges and triceps extensions
Fitness Levels: All, Pre-beginners use body weight only
Sample clip:
Light or no weights for this combination. Stationary Lunges and triceps extensions, with options shown for various levels.
From the DVD "Total Body Tone"

Body Tone: Upper and Lower Body Combinations
Shoulder lateral and leg lift
Fitness Levels: All, Pre-beginners use body weight only
Sample clip:
Light or no weights for this combination. Shoulder lateral and leg lift combination.
From the DVD "Total Body Tone".

Stability Ball exercise: Abdominal crunches on ball
Fitness Levels: Beginners to advanced
Sample clip description:
Tips on during abdominal work on a stability ball. Learn how to perform crunches on the stability ball. Variations shown for beginner to intermediate levels.
From the DVD: " Ab Sculpt & Yoga stretch for Stability Ball"

Chair Workout Upper Body With Weights
Fitness Levels: All, great for Pre-beginners, Seniors
Sample clip:
Seated exercises for the back, shoulders and arms with weights.

DVD title: Ball Sculpt 1: Nothing But the ball
Fitness Levels: Beginners with some experience using the ball, intermediate, advanced.
Sample clips:
1.Lying leg curl with variations
2.Abdominal basic floor crunch

Notes: Appropriate for most levels, this ball exercise sequence has the exercisers lying on their back and alternating between leg curl exercise variations and abdominal crunches. This dvd is about 90 minutes in length with sections for upper, lower body on the floor, lower body on the ball and lower body standing. There are many combinations and stand alone exercises that can be used from this workout.

DVD title: Fitness Makeover Exercise Instruction: Recreation Room Machines
Fitness Levels: pre-beginner, beginner, intermediate, advanced
Sample clips:
1.Leg press
2.Front pulldown
3.Shoulder press
4.Also available: Seated cable row, leg extension, chest pec deck, triceps cable pressdown, biceps cable curl.

Notes: Each exercise is instructed on proper form, adjustments and tips for best benefits.
Many people have access to a universal type machine. Whether in a condominium, apartment complex or gym, these machines are quite common. Finding someone to provide instruction can be impossible. This dvd is an instructional training session and part of my lecture series kit the Fitness Makeover.

DVD title: Total Body Tone
Fitness Levels: Pre-beginners and beginners, intermediate.
Sample clips:
1.Abdominal Crunches
Abdominal crunches are instructed and variations demonstrated. This is great for beginners to learn proper form. Also good for all levels as an abdominal workout.
2.Stretch
This stretch can be used daily. It is especially helpful for those with lower back pain.

Notes: There are many combinations and stand alone exercises that can be used from this workout. A full body workout is done with advanced options shown.

DVD title: Got Bands? Total Body Sculpt with Resistance Bands #1
Fitness Levels: Pre-beginners, beginners, intermediate, advanced.
Sample clips:
1.Row-seated
2.Biceps Curl
3.Triceps Kickback

Notes: Resistance bands are great for all levels since the bands can be adjusted to increase or decrease resistance. Bands are portable and small, making them perfect for quick workouts at work or travel. The biceps and triceps exercises shown are basic moves and can also be done with dumbbells.

I also have 2 additional DVD workouts with resistance bands. Got More Bands? Has three complete workouts with some basic and advanced moves. Body Blast Bands has not yet been released for sale to the public. Body Blast Bands using multiple exercises for the same body part done in succession (supersets).

DVD title: Fitness Makeover Exercise Instruction: Lower body Basics
Fitness Levels: Pre-beginners and beginners
Sample clips:
1. Squats
2. Lunges

Notes: Instruction on the two most common lower body exercises. Learn how to avoid common errors and how to maximize the muscle effort. Important for all exercisers to learn proper form on these exercises to avoid knee injuries and improve balance.

DVD title: Quick Fit 2: No Equipment needed!
Fitness Levels: beginner, intermediate.
Sample clips:
1.Cardio Squats:
Squats done in this fashion get the heart rate up and can be very cardiovascular for de-conditioned exercisers.
2.Triceps Push-ups:
Triceps push-ups are generally easier for most people to do. This exercise will strengthen the shoulders, arms and the core. Variations shown to add challenge as the exerciser strengthens.
3.Abdominal Planks:
Abdominal planks work the abdominal and core while helping to strengthen the upper body as well. Variations are given for to add challenge as the exerciser strengthens.

Notes: Strengthening of the core and upper body makes daily life activities easier. Squats are the cornerstone of many movements and are vital to a healthy lower body.