Body Conquest TV

Welcome to BCTV, our video library of all things fitness and Body Conquest. We are working hard on establishing a great selection of exercise and workout videos designed to help you develop your fitness the right way safely. Check back in regularly to find out the latest in BC videos to help you with your body conquest ! Use the menu at the right to search for videos by subject or scroll through our latest below.


The team at Body Conquest

1 Arm Dumbbell Row With A Twist

The Dumbbell Row is a great single arm exercise for improving the back, particularly the latissumus dorsi and the teres major.

When adding a twist to the movement - like we enjoy doing at Body Conquest, it brings a little more emphasis to the latissimus dorsi than a regular row.

Rear Dumbbell Fly On A 45 Degree Bench

The rear dumbbell fly is an isolation exercise used to improve muscularity in the rear head of the deltoid muscle of the shoulder.

The rear head of the deltoid is the smallest of the 3 deltoid heads, and is an often undersized muscle on many bodybuilders, whether due to the fact it is out of sight/ out of mind, or that there are few exercises that work only the rear head. This means it is often left out of a workout, and will show as an imbalanced physique when standing side on.

Sissy Squats

The sissy squat is an old school exercise coming from the halcyon days of weight training in the 50's and 60's, with big proponents of the exercise including Vince Gironda, Bill Pearl, and Larry Scott.

It is by no means sissy, unless you include the high piercing shrieks that accompany the pain induced on your quads during the leg session that includes this movement.

Squat Calf Raises

The squat calf raise is a torturous exercise designed by powerlifters to be able to work on the calves during a technique day.

The standing position utilised inthis movement works primarily the gastrocnemius calf muscle. By utilising the squat movement as a "rest" period, you are working on deep squat technique (the famous "arse to grass" phrase) and keeping the rest period quite short, almost similar to a rest pause technique. Famously, Ingrid almost crippled one of our trainees one day with this, and he couldn't walk for about a week, so I would recommend easing your way in to these!

Wide Grip Upright Rows

Upright rows are a great exercise for the shoulders, no matter which way you do them. Unfortunately, here in the gloomy depths of Geelong, girls don't want to grow a Rugby neck, so wide grip rows are the preferred option for working the deltoids hard and not over stimulating the trapezium.

This exercise is a firm favourite at Body Conquest for our competitors, as it helps to improve shoulder width, which in turn creates the illusion of a smaller waist, part of the ideal physique in any of the bodybuilding/figure/modelling disciplines.

Swiss Ball Roll Ins

Ahhh.. swiss ball roll ins. Everytime I hear someone chortle about wussy swiss ball exercises, far to easy, not advanced, no challenge, I think of these exercises, and how much my hamstrings throb just thinking about them!

This video shows a multitude of progressions that you can give a try as you get stronger. But be warned - the single leg ones - at Body Conquest Training Studio in Geelong, we once gave these to a male competitor we were training for a bodybuilding competition. He was a big strong lad who had no problems squatting 180kg. But do you think he could perform even 1 rep of a single leg roll in? Not on your nelly. In fact he even chucked a little "tanty" after not being able to.

So, no, I won't be suprised when you get your gym membership revoked after a similar performance in the swiss ball area of your local gym!

Swiss Ball Leg Raises

Abdominal exercises can be difficult at the best of times. Here at the Body Conquest Training Studio, we take difficult and multiply it to the bajillion while turning it into a circus act of balancing on a ball!

If that's not enough to get your six pack of your dreams going, at least everyone else in the gym will have fun watching you try to get them right the first few times!

Sissy Squats on a Hack Squat Machine

Who loves to go old school? Ji loves going on about old school, so here's an exercise that hearkens back to the halcyon days of Arnold Schwarzenegger and Co.

The sissy squat is a leg exercise that is definitely not sissy, girly, or even unmanly. It's hard, it will make you hurt, and scream and sweat. But most importantly - grow!

In this instructional video the Body Conquest Trainers have shown you a hack squat variant of the sissy squat. Shamelessly following some exercises Ji observed Masyter Trainer Charles Glass taking some of his elite level trainees through one day. Give them a go and then give comment on whether they are sissy!

Leg Curls

Leg curls are a relatively easy to perform hamstring isolation exercise performed on a machine.

Just because the exercsie is relatively easy to perform does not mean that many people get it right. Follow the cues given by the Body Conquest Trainers in their Geelong Studio and you should be building lovely shaped hamstrings that you can proudly show off in shorts once summer is lending it's lovely warmth!

Leg Grabs

Leg Grabs are a variation of an abdominal crunch, primarily working the rectus abdominus and the iliopsoas (hip flexor) muscles.

Try a few sets of these and your six pack abs will soon be getting far stronger, and hopefully (with the right nutrition) start to appear and stand out like you were born to be a member of the 300 cast!

Pina Lunges

Some 13 years ago, Ingrid Barclay had the opportunity to speak to arguably Australia's best Figure competitor - Pina Theodoridis. She asked one day to be put through her leg workout. Needless to say, it was a killer!

Now correct me if I'm wrong, but Pina was never defeated. At around 45 kilograms, she could bench press 3 times her own bodyweight. Ingrid claims she has never seen a better pair of glutes!

This was her quad/glute finishing exercise. Ever since then, we at Body Conquest have affectionately referred to them as Pina Lunges.

Dumbbell Chest Fly

The Dumbbell Chest Fly is an isolation exercise for the pectoralis major muscles.

Like many isolation exercises, it is performed poorly by many gym rats, as they either straighten the elbows, placing stress on the shoulder and elbow, or they bend the elbows too much and turn the movement in to a quasi-pressing movement.

Seated Dumbbell Biceps Curl

The seated dumbbell biceps curl is one of the better exercises to perform for maximal biceps stimulation. EMG (Electro Myography - a measurement of electrical activity in the muscles) shows that the dumbbell curl outperforms the barbell curl in stimulation of the biceps brachii muscles.

Quite often you will see men in large rows performing these (with poor form) on Friday night prior to heading out to nightclubs so that their arms pop right out of their spray on shirt sleeves.

Dumbbell lateral raise

If you're looking for an exercise to widen your shoulders and achieve that "cannonball" look, lateral or side raises are one of the best deltoid isolation exercises that you can perform.

The medial head of the deltoid is not worked to the same degree as the anterior (front) head of the deltoid when using heavy overhead presses, which can lead to overpowering anterior deltoids, a drooping posture and lack of width in the shoulders.

Remember people, one of the greatest tricks to making your hips and waist look narrow is to increase the width of your shoulders!!

Front Squats

The front squat is a fantastic alternative form of squat to the back squat. The bar is placed on the anterior head of the deltoid, moving the load from posterior to anterior.

This change has good sporting adaptations, as most sports have an emphasis on forward motion, forward tackling or forward or vertical jumping, leaping and bounding.

Many olympic weightlifters would rather compare front squat weights as opposed to back squat weights in conversation - well, this just adds a more hard core element to the movement!

With the weight pushed to the front of the body, greater emphasis is placed on the quadriceps, with less stress on the glutes compared to a back squat.

This is a favourite movement for BC Trainer Ji Cottrill.. let's get crack-a-lacking people!!

Split Squats

The split squat is a great unilateral leg exercise that places strain on the gluteals, quadriceps and hamstrings, while also stimulating assistance from balancing muscles along the trunk and ankles.

The split squat is an important exercise for bodybuilders and athletes alike, as it is a great movement for improving symmetry between left and right legs, and also represents a similar stance as a full stride during running and bounding, and can improve single limb efficiency and strength.

Seated Dumbbell Shoulder Press

If you want big strong shoulders, give the seated dumbbell press a try! The seated dumbbell press is a weight training exercise in which a pair of dumbbells are pressed from the shoulders to a straight arm locked out overhead position.

This exercise works all 3 heads of the deltoid, as well as some assistance from triceps and chest muscles. It is considered an important compound movement that is quite possible second only to the military press in importance to shoulder development.

Straight Arm Pulldown

The straight arm pulldown is an excellent back isolation exercise that removes the strain placed on the arms.

An ideal exercise for people with injuries such as lateral epicondylitis (tennis elbow), primarily working the teres and latissimus dorsi muscles.

Seated Cable Row

The seated cable row is a great exercise for the back for beginners and advanced trainers alike.

Utilising a cable allows for continuous pressure to be placed on the rhomboids, teres, trapezius and latissimus dorsi.

This is an Ingrid Barclay favourite, probably because she lifts a great deal more than Ji can...

Romanian Deadlifts

The Romanian deadlift is one of the most important exercises for the hip extensors (glutes and hamstrings) and knee flexors.

From a functional standpoint it is a more relevant exercise than a leg curl, and from an intensity standpoint, you can lift far more weight than you can during a leg curl.

Similar to a stiff legged deadlift, the major difference is that the knees are slightly soft, whereas the stiff legged version the knees are locked in a straight legged position. This changes the emphasis from hamstrings to glutes, making it an important assisting exercise for hip lockout in conventional deadlifts and glute and hamstring strength at the bottom position of a squat. It also is a really good exercise for making your butt look perky!


In strength training, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, the quariceps, hamstrings, as well as strengthening the bones, ligaments and tendons throughout the lower body.

Squats are considered a vital exercise for increasing the musculature of the lower body as well as improving core strength. Isometrically, the muscles of the trunk, lower back, shoulders, arms, and costal muscles are all essential for the movement, and thus are trained during squatting.

Squats are one of the 3 exercises used in powerlifting competitions.

Stiff Legged Deadlift

The stiff legged deadlift is one of the most effective exercises for the hamstring muscle group.

Starting with an eccentric phase and incorporating a stretch reflex, it elimiates the quadricep activation and maximises hamstring and gluteal contraction.

3 Phase Situps

At the Body Conquest Training Facility in Geelong, a simple crunch just won't cut the mustard when it comes to working the abdominal muscles. The staff are always trying to come up with new or harder ways to improve core and abdominal strength, stability and power.


The 3 phase situp is a swiss ball based exercise that we would rate as one of the more difficult exercises to master. You will definitely be sore the following day after performing this exercise correctly.

Lat Pulldown

A lat pulldown is an effective strength training exercise designed to develop the latissimus dorsi and teres major.

This is an ideal exercise for those that cannot perform a chin up or heave, as it does not require the ability to pull your own body weight.

An interesting myth is the idea that the term lat in lat pulldown stands for lateral, but actually stands for latissumus dorsi, as the movement is only partially lateral, but tends to involve more adduction and rotation of the shoulder joint.


A hyperextension is an exercise that works the lower back, as well as the mid and upper back, specifically the erector spinae.

This can be an ideal exercise to perform at the end of a back programme to completely exhaust the lower back, strengthening the erector spinae for improved stability during exercises such as the deadlift and the good morning.

1 Arm Dumbell Row

The 1 arm or single arm dumbell row is a good back exercise for isolating one side of your body. This has it's advantages if you have devolped any imbalances in symmetry between left and right sides of your back.

The one arm row works the latissimus dorsi, trapezius, rhomboideus, and teres major and also the biceps brachii. Always remember to start with your weaker side first. This will prevent further imbalances developing.

Good Mornings

A Good Morning is a weight training exercise that resembles bowing to greet someone "good morning". The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position, while the hamstrings and gluteus maximus work isotonically to perform the hip extension.

The Good Morning exercise is an often used exercise at Geelong based Body Conquest in training programmes, especially involving more experienced lifters. The Good Morning is one of the most important assistant exercises for developing strength for squats and deadlifts.

The Good Morning exercise has drawn criticism from many trainers and trainees claiming it can lead to injuries. However, if performed correctly, this exercise can strengthen the posterior chain and prevent injuries.

Reverse Close Grip Barbell Row

Like it's sibling, the wide grip bent over row, the reverse grip version is a back exercise that can stimulate a huge amount of muscular force on some of the bigger muscles.

The difference in grip placement elicits an additional response in the biceps brachii as well as the large back muscles.


Wide Grip Bent Over Row

Few exercises get head trainer Ingrid Barclay as excited as the wide grip bent over row. Possibly because she can lift so much with it..

The wide grip bent over row is one of the best exercises for stimulating the large muscles of the back. Due to the amount of muscle used in this exercise, it is one of the more popular exercises used by bodybuilders, olympic weightlifters and powerlifters.


The deadlift is a weight training exercise where a loaded barbell is lifted of the ground from a stabilised, bent over position.

It is one of the three canonical powerlifting exercises, along with the squat and the bench press.

Here, at Body Conquest, we believe that no training programme should be without a deadlift in it, due to the levels of strength and neural and muscular stimulation involved in the lift. Further, with all the hooplah these days with functional strength and movements, there is no more functional movement than a deadlift. Try picking up anything off the ground, from a box to a small (or large) child and you will see...

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