One-leg hip bridge for low-back, butt and hamstrings.

[antokindness]

@ryadams91 Thank you: eating good and good exercises make that. Take care.

[giramew]

I'll be trying this all tomorrow.

Those exercises look great!

Thx for posting this video for us.

[antokindness]

@giramew Don't mention it. Have a nice time!

[riem630]

how many grams of protein per kg do you recommend eating every day? please note kg!

Thanks!

[antokindness]

@riem630 More than 2 g/Kg is a waste of food and of money. Take care.

[shckar]

i try that this morning and really burn ........ i love that tks for show this to us all

[MrUnderpants1234]

i wear briefs too under my shorts as you do cuz a jock would just show my buttcheeks

plus the briefs make your stuff look better!  props to the briefs bulge bro!

[antokindness]

@MrUnderpants1234 I agree!

[nicoleayanna]

what can this exercise do for your body ?

[antokindness]

@nicoleayanna It strenghtens your low back muscles, your glutes, your hamstrings.

[TheLeBronJames6Fan]

no offense. It prbbly could've the lighting............

[antokindness]

@TheLeBronJames6Fan Good for you then. Regards.

[TheLeBronJames6Fan]

is that a guy or a girl?

[antokindness]

@TheLeBronJames6Fan May I advice you a good pair of glasses?

[parkourip]

@antokindness good job dude! Ignore the trolls, they are jealous of you!

[antokindness]

@parkourip Thanks, buddy!

[koolteruna]

so wat if he looks gay? He is a damn good teacher and lots of us are benefiting from his help in improving our health..

So as far as i am concerned he is great.. and anytime better than itchy mouth bitches

[msjennaclarke]

I LOVE those shoes!

[antokindness]

@Bubbliciousboo LOOKING is not BEING: be aware about the danger within APPEARANCES: they can kill you...

[xanyxxxx]

Nordic Curls 4 hamstrings that you recommended rock! Tough as hell too but feels awesome. Trying to figure that 5:3/4:3 strength ratio....does it mean that if I can do 5 pistols on one leg I have to do 3 full Nordic curls with one leg? (latter sounds impossible). Or, that if I leg-press 400lbs I have to hamstring curl 300lbs? (my hamstrings aren't anywhere near that huh..)

[antokindness]

@xanyxxxx When you do PISTOLS SQUAT and LEG-PRESS you use BOTH quads and hams: the 5/3 ratio is a LEG EXTENSION concept...Have fun!

[xanyxxxx]

@antokindness Oh I see, thank you! Then i have it--seems like jumps and squats keep the right ratio naturally. I wonder if there any exercise to prepare knees for rotational forces at flexion.... like may be half-squats on one leg while twisting, on a balance board/ball?

[antokindness]

@xanyxxxx Half-squats on one leg (while twisting or not) on a balance board/ball like the wobbleboard, slowly performed to save your menisci.

Have a nice day.

[xanyxxxx]

@antokindness I see! People in my dance studio jump up and fall landing onto one bend leg, with ankle twisted (internally or externally).... sounds like someone is looking for meniscus surgery later down the road!

[antokindness]

@xanyxxxx Yes, it sounds that way: too many people act as our body was made of rubber, but Nature is there to present the bill..and sooner than later...

[xanyxxxx]

@antokindness Always thought so... but whe I see things like 70 y.o. female bboying

and spinning on her head (!) I wonder... :XXX

[antokindness]

@xanyxxxx People like her make me think too: maybe she started boying and spinning two or three months ago only??? :)

[riem630]

Can I just do this workout without working out my quads? every time i do squats my knees hurts and the doctor told me to not do squats but i still want to work out my gluts and hamstrings. would there be an imbalance in my legs if i only work out my hamstrings and gluts and dont work out my quads??

Thanks

[antokindness]

@riem630 This exercise trains the quads too, but isometrically: in order to have a balanced thigh (where the ratio of quads-to-hamstrings strenght has to be 5 to 3 or 4 to 3) I would suggest you jump on the stairs for 5 minutes every other day, walking or running as you please. It works.

[wph1138]

to bad you're wearing underwear.

[riem630]

Why don't you go lower when you do the free squats?

[antokindness]

@riem630 I find 0-90° at my knees a good ROM to get proper benefits for both squat and free-squat.

[dnycguy7]

great physique and philosophy. if i was there i'd definitely want you to train me. thanks for the vids, great attitude and energy!

[antokindness]

@dnycguy7 I thank you so much for your appreciation.

Wish you luck, sir.

[kamsgrl]

that`s cool ,and make sexy butt

[antokindness]

@kamsgrl Thank you for your comments.

[Portlaoise50]

Just love the white shorts. thank you

[TeleStar540i]

this burns, i'll add it to my workout..and yeah wow, really nice skin!

[antokindness]

@TeleStar540i Very kind of you, man.

[LustForHate]

Man boobs

[antokindness]

@LustForHate: man chest, dude.

[Kianaa13]

Gonad shot

[Xiaorene89]

oh my god..good...

[antokindness]

@Xiaorene89:...and it works too :)

[bossyboots221]

You're buff.

Make a workout vid for girls

[antokindness]

A firm and solid gluteus maximus is good for girls AND for boys: it prevents lots of troubles about running and jogging.

[bongolicious]

Great... its really working well for mt hammys

[Ace19971000]

all of ur videos are great some r funny like the one wer ur dancing^^

[antokindness]

Too kind, dude.

[mahms012]

everybody stop using words like "feel better" or do it again" it freaks me out as i am not gay. by the way great hamstring and butt exercises.

[antokindness]

Thank you, sir!

[OvoPiano]

what the hell are you talking about?!

[myinfinity7777]

Freaking HOT

[antokindness]

Thanks for the info.

[thebendnsnap]

OMG I just tried this and you really feel the burn without any equipment. Dude you are awesome. Are you single? ;-)

[antokindness]

Thank you, collegue! It's good for me to see a medical-student who doesn't care exclusively about the other ones'body.

I am single anyway, until now I couldn't meet such a woman who cares about her LIFE itself and who doesn't get high only in front of a pair of shoes :)

[olanbennet]

you are in perfect shape. how do you keep your skin so milky? do you just stay away from beaches and take umbrellas? you're really nice

[antokindness]

Thank you: I just stay away from the Sun.

Wish you well.

[asmodeus585]

@olanbennet: Some people, especially those of the nordic type, are simply naturally very pale and it's hard for them to get really tanned. In fact, too much sun is very dangerous for everyone and for people with fair white carnation it's extremely risky to sunbath without using special oils, etc. Also, in some parts of the world, like Norway for instance, sunny weather is a rare phenomenom and people just tend to be whitey.

[antokindness]

@asmodeus585 I'm Italian...but I agree about the danger of the Sun (as you can guess...)

Take care.

[skaterclare]

lol that looks weird no offence intended

[antokindness]

Do it and then tell me how it feels.

[avarax03]

Hey Antonio, what do you think about Weider's aerobics 6 stomach exercise (it's 31st day)? Do you recommend repeating it after completing whole 42-days or some other exercise plan? Thanks in advance for your reply.

[antokindness]

I think it depends on the returns you got from following it: if you feel better than before, give it another round. It's definitely a good program in my opinion.

[Markoleeman]

homootje

[X100nek]

gay

[antokindness]

Wrong guess.

[lidelet]

Okay. Umm.. do you know how to retract scapular? Because when I'm with T-shirt it's look like I'm having hump(looking from the side), but I don't have one..When I put my chest in front, shoulders back-and-down scapular is gone, but I can't walk like robot with all my muscles strained.. Give advice please. (I don't know if you understand. I'm not good at english.)

[antokindness]

Try and pull your scapulae back-and-down towards your spine (as a soldier standin on!) like you're widening your chest open.

Any of the video in my channel will help you at toning up your body anyway.

[lidelet]

Hey. Can you help I have a bad posture( it's like S letter) and I need your advice how to reduce from S to more like I. What exercises you can offer? Please answer I need it.

[antokindness]

Do this one you see and the one on the abs: then you have to train yourself to stand tall ALWAYS, keeping your low-back a little arched and your shoulders back-and-down and your bwlly retracted...even when you sit down.

[reuterlappland]

What is the first song? By Gigi d'agostino - but which one?

[antokindness]

"La passion".

[reuterlappland]

Thanks for your reply - "La Passion" is the second song, not the first. Perhaps its special remix? Btw great workout programs, but why don´t you do any cardio?

[antokindness]

I was wrong: the first song is from Paps'n'Skar (an italian group) and its called LOVING YOU.

The best CARDIO is "eating healthy"...and when you rest just a few seconds between sets in any exercise you do a good cardio training too.

Cardio can be very stressful for your health and I am almost 40 now :)

[antokindness]

Thank you very much indeed!

[Biotektan]

i dont like girls with so much muscles

your breasts are nearly gone..

[antokindness]

Wow, how funny are you...are you the new Bill Hicks??

[ikarosono]

This is a man, his name is antonio, ha ha ha

[herpesstud]

i can see up the shorts to her pretty smooth milky white vagina. i'd love to cum inside of her

[latintoppapi]

thanks I hope you keep making videos, Im so suscribing!

[latintoppapi]

great vids, I love the way you dont take crap from idiot haters that make derogotory comments

[antokindness]

Thanks for your appreciation, dude.

Wish you well.

[kiwikarateguy]

hey dude, just wondering what would be the fastest way too get rid of bum fat? im a martial artist and ive got a toned upper body, but i got a bubble butt what would you reccomend as a good superset to elliminate fat the fastest way? cheers

[antokindness]

This video and the other one shown in my channel (one-leg squat...)

Cheers.

[meowmix]

very informative video. thanks for sharing it

[antokindness]

Thank you, dude.

[zimThuet]

can this get any gayer?

[antokindness]

can this comment get any moron??

[agh668]

haha, i was thinking the exact same thing

[CaptainLoveSquirt]

what should i eat after working out if i want to look like you?

[antokindness]

Eat 100 grams of tuna and one fruit, pal, then, after 1 hour and half or 2, eat your lunch or dinner minding about keeping your simple-carbos intake very very low and eating a great salaad and another fruit and a slice of 50 grams of wholemeal bread with a source of lean protein as tuna, chicken, cottage cheese, lean meat (20 grams of each)

Take care.

[CaptainLoveSquirt]

thanks man

[fruitefly876]

wear some real pants next time

[antokindness]

They look real-to-me, dude.

Bye.

[CaptainLoveSquirt]

i dnt understand y everyone has a prob with with your shorts. I see people running in shorts like that all the time

[antokindness]

I bought 'em in a normal athletic shop anyway...Cheers.

[rwasmyfirstlove]

Good shorts! Don't worry about stupid comments. It looks like that when it comes to women it is ok if they show their upper legs, well we, men, also want to show our athletic legs too!!! Keep on doing the good work and thank you so much for sharing your workouts with us.!

Hugs, William from Montevideo, Uruguay, South America

[antokindness]

Thanks, dude.

Tale care.

[XiiaoEmoKia]

What kind of Home Workout can I do for my Lower Abs ?

[antokindness]

Check my abs-video on my channel.

Anyway the best way to improve on your lower abs is to EAT LESS :-)...

Bye.

[currentlyno]

he is right, but what you can do is leg lefts, reverse crunches, stuff like that

[josh2nvxxx]

you look like torres, maybe its just the hair

[antokindness]

Yes, maybe...surely I am not as good at soccer as him :-)

Bye.

[soccerboysf]

OMG so hot

[babybunny008]

what is the song that is playing in the background? i like it

[antokindness]

The first one is "LOVING YOU" from Paps'n'Skar; the second is "LA PASSION" from Gigi D'Agostino...they are italian artists.

Bye.

[babybunny008]

Thank you :)

[amoredieli]

well, now I will try to do some exercises.. walking is the first exercise, because after my pregnancy I have to work and.. Mon Dieu, je crois que je dois travaller beaucoup!! Hasta la vista! Goodbye. Aurevoir.I wish my italian was like your.. Fate bene fratelli.. is it true?.. ih ih ih

[antokindness]

Tanti abbracci sinceri per te, grazie dei commenti bellissimi plurilinguistici!!!!..bacioni per te e per la tua bella famiglia crescente!!! :-)

[antokindness]

..e pensa quanto lo sia sua moglie...:-)

[amoredieli]

'na santa! forza fia! sei solo a due!

[amoredieli]

Me gusta mucho robert pirsig y soy muy amante de la philosophia zen.. y yo soy amante de la philosophia de los indios americanos.. eios viven con respecto de la natura .. no es importante cosa tu pares, es verdad, ma amigos, esto amigo no es lesbian, es hombre y es un hombre muy estudioso de vida y de philosophia, y muy respectoso de los otros.. el ama solamente los cabellos rubios y si los otros no intienden, esto es su divertimento..

[KevinMBdeOwosso]

I'm getting a little old and can't see all that good.... but liked what I could .... will you come to my house and show me what ya' got IN PERSON? ;-)

I need a personal trainer, too..... trade for massage? ;-)

[antokindness]

Start exercising and start getting a little younger day by day...

I am straight anyway and in Italy...

Thanks for your funny comment.

[KevinMBdeOwosso]

heh.... when all one is doing is LOOKING, doesn't matter if you are straight, crooked or a LESBIAN! ;-) - thank YOU for replying and not being mean about it..... maybe I will follow your suggestion.... have a doctor appointment on THURS and I know he is going to YELL at me. I wish my Italian was as good as your English! Grazie bene!

[antokindness]

I just informed you about what you are looking at in here :-)

Quit eating more than once a day any simple-carbs food and eat an average of 50 grams of any source of lean proteins at every meal (cottage cheese, chicken, lean meat...).

Bye and good luck with your doctor!

[thatsnotfish]

1:36  OOOOHF! yummy

[doyouhaveapinkhole]

wow. do you wear those shorts out? i would attack you! lol so nice

[antokindness]

Does a swimmer wear his swim-suit out???

These are to exercise only.

Bye and thanks for comment.

[doyouhaveapinkhole]

you should wear them out so everyone can see your nice body and pretty skin. smiles

[IFuckLikeABeast111]

La prima volta che ho visto il video ho pensato "facile" e anche per le prime ripetizioni, ma ho subito camiato idea =D ottimo allenamento , lo inserirò sicuramente nella mia routine =)

First time i saw this i thought "easy"...IT IS NOT!!! Great workout =) very useful!!

P.S.: ovviamente complimenti per l'ottimo fisico, ti davo 20 anni...immagino sarai anche stufo di sentirtelo dire =D

[antokindness]

Grazie davvero!

Un saluto amichevole e buon allenamento!

[fightingspirittt]

looool am sorry i just kno english

[antokindness]

English is a universal language, dude, Thank you for your polite comments.

Bye, wish you so well.

[lotionrubberreturns]

Good work out and u r so fit and pretty and so lily white. wow your skin! :-)

[vbalman07]

haha ur so fucking gay! nice music by the way lol

[antokindness]

haha ur so fu***ng moron!

Thanks for the comment even if its not a pearl of wisdom!!.

[pennstate332002]

Great body!!

[UROUTofT1ME]

i masturbate to this video

[antokindness]

Masturbating doesn't make your legs better :-)

[fightingspirittt]

looooooool nice respone

[antokindness]

Thank you, pal, cheers!

[mandar0887]

Hi,

I am impressed with the low IMPACT excercise regime, remember I broke my leg last year and although I have been able to keep my upper body in perfect shape. The legs have not been in good shape.

I am doing the routines that you show and am already starting to see good effects.

Keep the good work on mate !

Ciao

[antokindness]

Thank you, pal. I hope your legs will keep up soon with your upper body.

I wish you well, bye!

[TheJoker781]

molto bene come sempre, grazie!

e la musica, come si chiama? perche è perfetta per allenarmi in casa^^

[antokindness]

Grazie sempre!

Sono i Paps 'n' scar con "Loving you". Ciao!

[mes66]

hey does this make your gluteus maximus bigger..please reply!!

[antokindness]

This makes your glutei stronger and rounder and better looking for sure.

Bye!

[maller1987]

Your a sports medicine doctor? What does that involve?

[antokindness]

Yes, I am. It involves anything related to a man (or woman) who exercises to reach a better level of health (Physiology, Orthopedy, Cardiology, Training metodology and such). Bye.

[qugelvish]

Good exercise for the lower back, thanks. I added it to my daily home workout.

[antokindness]

Thanks for your appreciation.

Bye and cheers!

[bridgerwild]

Thanx, I'll start doing these, don't do enuf lower back work!

[antokindness]

You're welcome, thanks for comment.

[maller1987]

Your a sports medicine doctor? What does that involve do you get cut patients over do you treat them with drugs?

[antokindness]

The best drug is a GOOD training program, both to be done home or in a gym. I give advices about what to eat immediately after the workout session depending if you are a body-builder or a marathon runner...Anyway I am a doctor so if one needs to be cured i prescribe drugs too (hypertension, diabetes, allergies, asthma, ecc...) Bye.

[maller1987]

Is it winter it or does it stay warm all year round even in winter?

[antokindness]

It does both: in the city where I do all of my videos it never goes under 10°C.

Bye.

[proteanview]

Five stars! ;)

[antokindness]

Really fair from you!