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Lessons

Side Plank Taps

Side Plank Taps

Push your hips forward and squeeze your glutes. Either that, or hold the side plank against a wall, keeping the entire back against the wall to ensure the hips stay forward.

Instructions

Canadian Figure-8 Hitch

Canadian Figure-8 Hitch

A simple knot for attaching a fish hook to a line. The Canadian Figure-8 hitch is relatively secure and particularly good for thick artificial lines. As with any figure-8 knot, the Canadian Figure-8 hitch is easy to untie.

Instructions

Toe Touch Jacks

Toe Touch Jacks

Stand with your feet together and arms by your sides. Lower into a squat and reach down to touch your toes. Quickly jump up into a jack position, arms above your head and feet spread wide. Jump your feet back into a squat, reaching toward your toes. Attempt to keep the back straight.

Instructions

Shuttle

Shuttle

13 step

Instructions

Anna

Anna

13 steps

Instructions

Boat

Boat

13 steps

Instructions

Turkey

Turkey

21 steps

Instructions

Toucan

Toucan

14 steps

Instructions

Arrow

Arrow

4 steps

Instructions

White Russian

White Russian

The White Russian was invented in the 60’s and became an icon after the release of «The Big Lebowski». This is a cocktail that’s easy to drink. Its taste is soft and sweet thanks to cream and coffee liqueur. But it’s also strong because of vodka. So, the White Russian is a good drink for both after-dinner rests and all-night parties.

Instructions

Surgeon’s Knot

Surgeon’s Knot

A modification of a Reef knot with an extra twist at the bottom, used for joining 2 lines. It is not used in climbing or other situations that require high safety. This knot is common for tying suture threads (that’s where the name comes from). It is also applied in fly fishing.

Instructions

Rihanna

Rihanna

13 Steps

Instructions

Pussyfoot

Pussyfoot

The Pussyfoot cocktail knows how to sweeten the bitter and sour taste of lemon and orange juice. You just need to add grenadine syrup and pineapple juice.

Instructions

Bunny

Bunny

11 steps

Instructions

G

G

7 steps

Instructions Video

Turtle

Turtle

32 steps

Instructions

Seated Calf Raises

Seated Calf Raises

Preparatory position: sitting, straight back, feet under the roller, tiptoes on a hand-rail, we lift weight with calf muscles up until full strain, then we come back into the preparatory position.

Instructions

House

House

9 steps

Instructions

Pigeons

Pigeons

9 steps

Instructions

Dumbbell Curl

Dumbbell Curl

The elbows should be close to the torso and the palms of your hand should be facing.

Instructions

Cupid

Cupid

12 steps

Instructions

girl

girl

10 steps

Instructions

Rose

Rose

11 steps

Instructions

Pose 33

Pose 33

Pose 33

Instructions

Lily

Lily

42 steps

Instructions

Iris

Iris

8 steps

Instructions

Сhild

Сhild

10 steps

Instructions

Sheet Bend

Sheet Bend

An easy and fast way to tie two lines together, even if the lines are of different size and rigidity. The Sheet Bend is rather reliable, but it has a tendency to work loose when the running ends are not loaded. The Sheet Bend is one of the four basic maritime knots.

Instructions

Standing Dumbbell Hammer Curls

Standing Dumbbell Hammer Curls

Preparatory position: feet shoulder-width apart, a straight back, we hold dumbbells near legs, then we bend an elbow to an angle of 90 degrees and at the same time supinate a palm upwards, the second arm remains still until return of the working arm into the preparatory position. After that we repeat the same with the other arm.

Instructions

Incline Bench Crunches

Incline Bench Crunches

Make a breath in and hold the breath. Strain abdominal muscles and begin the crunch - first your shoulders and head, then your back come off the bench.Raise your body only due to effort of the abdominal muscles.Don't weaken abdominal muscles and don't touch the bench with your shoulders or the head until the end of a set. In the starting position your look is directed towards the ceiling, and during movement - it is always slightly above the crossed arms.

Instructions

Santa

Santa

10 steps

Instructions

Рuppy

Рuppy

9 steps

Instructions

Splinter

Splinter

14 steps

Instructions

Bowtie

Bowtie

20 steps

Instructions

Split Jumps

Split Jumps

Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat . Quickly jump up and scissor-kick your legs so that you land with your right leg forward . As soon as your feet land, lower your body into a split squat.

Instructions

Ninja Star

Ninja Star

18 steps

Instructions

Ab Machine Crunches

Ab Machine Crunches

Preparatory position: sitting, the body is slightly crunched, legs are rested against hand-rail, we fix rollers on shoulders and we hold them with hands, then we crunch the body completely forward and we strain abdominal, then we come back into the preparatory position.

Instructions

Pose 15

Pose 15

Pose 15

Instructions

House

House

7 steps

Instructions

Oriental

Oriental

The Oriental knot is the easiest way to tie a tie – it requires the least amount of moves possible. The knot is not widespread in western countries, but very popular among Chinese youth, and that’s where the name comes from. The Oriental knot belongs to the group of knots that start with placing the tie around the neck inside-out so the narrow end also appears to be back side up, when the knot is finished. Take into account that due to its simple structure the knot tends to work loose and will require adjustment during the day. The Oriental knot is small and asymmetrical which looks elegant on ties of heavy materials – knitted, woven or woolen – and on shirts with narrow collar opening. The knot is rather informal and suitable for casual parties.

Instructions

Elephant

Elephant

9 steps

Instructions

Hammer Strength Lat Pull Down

Hammer Strength Lat Pull Down

Preparatory position: sitting, legs under rollers, straight back, hands hold a handle, we begin the movement, we pull handles down, we bring shoulder blades together, we strain a back, and then we come back into the preparatory position.

Instructions

Downwards Dog Push-Ups

Downwards Dog Push-Ups

Extend your hips hight with straight arms while looking at your knees. Return to plank position and repeat again.

Instructions

Rose

Rose

7 steps

Instructions

Graffiti

Graffiti

21 steps

Instructions

Four in Hand

Four in Hand

This knot is the most widely used because it is very easy to tie and good for ties of all types. It makes a narrow, elongated knot, slightly asymmetric, which isn’t good for wide collar shirts. The knot is rather small on an ordinary silk tie. It looks best on tall men and men of medium height and is also recommended for men with shorter necks: thanks to its shape, the knot visually elongates the neck a bit. Due to its simplicity, the knot tends to work loose so it might require some adjustment during the day. There are several unconfirmed theories about the origin of the name. One of them suggests that drivers of four-in-hand carriages used to tie their ties this way.

Instructions

Rabbit

Rabbit

30 steps

Instructions

Fire-esсape Knot

Fire-esсape Knot

The fastest way to get a knotted line with a series of overhand knots. The main advantage of the fire-escape knot is its quickness, which makes it an important rescue knot. A knotted rope can be thrown to a man overboard or can be used to escape from a burning building.

Instructions

Tee Cup

Tee Cup

11 steps

Instructions

Table

Table

13 steps

Instructions

Toothless

Toothless

9 Шагов

Instructions

Bow-Tie

Bow-Tie

This is the easiest and the most common of bow tie knots. The knot looks rather sophisticated because of the tie’s shape, but it’s actually the same knot you usually tie your shoelaces with. When the knot is finished, the bow tie shouldn’t be wider than the widest part of your neck.

Instructions

Pose 19

Pose 19

Pose 19

Instructions

Pose 28

Pose 28

Pose 28

Instructions

Kriper

Kriper

7 steps

Instructions