BPF VIRTUAL
Ken Hoyer Training Library

Video Library

Search Ken Hoyer’s full BPF Virtual training archive with 4,500+ workout, nutrition, fat-loss, muscle-building, home-workout, and fitness-after-40 lessons. Start with a topic hub, open a video lesson, then use the free AI app or coaching path to turn the advice into a plan.

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Virtual Personal Training Over 40Fat Loss After 40Build Muscle After 40Shoulder TrainingLeg TrainingBack TrainingChest TrainingArm TrainingCore TrainingNutrition After 40Strength After 40Recovery After 40Protein For Muscle GrowthBeginner WorkoutsHome WorkoutsDumbbell WorkoutsFitness After 40
All (4665)Arm Training (698)Back Training (915)Cardio & Conditioning (41)Chest Training (242)Core Training (26)Exercise Form & Muscle Building (428)Fitness After 40 (586)Leg Training (437)Mindset & Consistency (77)Nutrition & Fat Loss (705)Recovery & Mobility (125)Shoulder Training (363)Strength Training (22)

Showing 2701–2760 of 4665 videos.

One armed crossover cable scoops are great for isolating, one upper chest at a timeBack Training
One armed crossover cable scoops are great for isolating, one upper chest at a time
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Hack for Maximizing Nighttime Growth Hormone Release #sleep #growthhormone #circadianrhythmBack Training
Hack for Maximizing Nighttime Growth Hormone Release #sleep #growthhormone #circadianrhythm
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Glute kickbacks are a great way to isolate the glutes. Slow and steady with as much weight asLeg Training
Glute kickbacks are a great way to isolate the glutes. Slow and steady with as much weight as
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If you’re trying to target your quads while squatting a more narrow stance with depth will do itLeg Training
If you’re trying to target your quads while squatting a more narrow stance with depth will do it
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Hack to Boost Your Morning Coffee’s Fat-Burning Power #fatburning #coffee #cortisol #healthFitness After 40
Hack to Boost Your Morning Coffee’s Fat-Burning Power #fatburning #coffee #cortisol #health
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Leaning seated resistance band curls with your upper arm in line with the angle of the resistanceArm Training
Leaning seated resistance band curls with your upper arm in line with the angle of the resistance
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For The ultimate in bicep isolation try these bent over, skinny thumbless grip bicep curls toBack Training
For The ultimate in bicep isolation try these bent over, skinny thumbless grip bicep curls to
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The Benefits of Switching to Sourdough Bread #sourdougbread #health #diet #breadNutrition & Fat Loss
The Benefits of Switching to Sourdough Bread #sourdougbread #health #diet #bread
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Overhead tricep extensions leaning on an angled platform pad, using a resistance pad as resistanceBack Training
Overhead tricep extensions leaning on an angled platform pad, using a resistance pad as resistance
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One arm tricep extensions using your power strap as a handle is an amazing way to isolate the tricepBack Training
One arm tricep extensions using your power strap as a handle is an amazing way to isolate the tricep
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You gotta try this for your triceps if you want tricep growthBack Training
You gotta try this for your triceps if you want tricep growth
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How a Low-Carb Diet Enhances Stress Adaptation #LowCarb #Adaptation #Stress #Fitness #MetabolismNutrition & Fat Loss
How a Low-Carb Diet Enhances Stress Adaptation #LowCarb #Adaptation #Stress #Fitness #Metabolism
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Rear delt cable crossovers using your Infiniti straps on your wrist as handles is an amazing way toShoulder Training
Rear delt cable crossovers using your Infiniti straps on your wrist as handles is an amazing way to
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Bent over cable front raises are a great way to work your front delts #workoutShoulder Training
Bent over cable front raises are a great way to work your front delts #workout
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Try these standing shoulder presses on one side of the shoulder press machine to really hit yourShoulder Training
Try these standing shoulder presses on one side of the shoulder press machine to really hit your
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Side laterals should be done slowly and deliberately for maximum focus and contraction of the sideBack Training
Side laterals should be done slowly and deliberately for maximum focus and contraction of the side
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Harnessing Caffeine for Fat Burning #fatburn #caffeine #exerciseFitness After 40
Harnessing Caffeine for Fat Burning #fatburn #caffeine #exercise
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Message me for training inquiries #training #fitFitness After 40
Message me for training inquiries #training #fit
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A day at the office #workoutExercise Form & Muscle Building
A day at the office #workout
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My personal favorite back exercise try it you won’t be sorryBack Training
My personal favorite back exercise try it you won’t be sorry
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try this variation of the lat pulldown with resistance bands attached at the elbowsBack Training
Try this variation of the lat pulldown with resistance bands attached at the elbows
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Using a rope as your handle on a T bar row allows for a freer range of motionBack Training
Using a rope as your handle on a T bar row allows for a freer range of motion
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Beware of BPAs in Canned Foods #bpa #soup #can #cannedfoodNutrition & Fat Loss
Beware of BPAs in Canned Foods #bpa #soup #can #cannedfood
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Resistance bands should be part of your fitness toolbox because of the focus they allowFitness After 40
Resistance bands should be part of your fitness toolbox because of the focus they allow
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Try this variation of the cable crossover for amazing isolation of the chestBack Training
Try this variation of the cable crossover for amazing isolation of the chest
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If you’re trying to spice up your chest workout, you gotta try this incline press using the t-barChest Training
If you’re trying to spice up your chest workout, you gotta try this incline press using the t-bar
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How Carbs Affect Your Skin and Joints (and What You Can Do About It) #carbs #sugar #glycation #skinRecovery & Mobility
How Carbs Affect Your Skin and Joints (and What You Can Do About It) #carbs #sugar #glycation #skin
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Tricep extensions on an incline bench, using a resistance band is a great way to lock inArm Training
Tricep extensions on an incline bench, using a resistance band is a great way to lock in
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If you’re trying to target your inner thighs, try these sumo squats on the belt squat machineLeg Training
If you’re trying to target your inner thighs, try these sumo squats on the belt squat machine
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The Need for Creatine Supplementation, Especially for Vegetarians #creatine #vegetarian #meatChest Training
The Need for Creatine Supplementation, Especially for Vegetarians #creatine #vegetarian #meat
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If you want to copy the feel of using an arm blaster, try these thumbless close grip curlsArm Training
If you want to copy the feel of using an arm blaster, try these thumbless close grip curls
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Try this variation of a drag curl using a rope and the T-bar. Get ready for an incredible burnArm Training
Try this variation of a drag curl using a rope and the T-bar. Get ready for an incredible burn
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Barbell curls using a resistance band as extra resistance is a great way to accentuate the eccentricArm Training
Barbell curls using a resistance band as extra resistance is a great way to accentuate the eccentric
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Maintain Muscle During Cardio with This Simple Hack #muscle #protein #cardioCardio & Conditioning
Maintain Muscle During Cardio with This Simple Hack #muscle #protein #cardio
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Tricep push downs, using a resistance band at the end of your tricep workout is an amazing wayArm Training
Tricep push downs, using a resistance band at the end of your tricep workout is an amazing way
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How to develop a proper mindset for fitness resultsMindset & Consistency
How to develop a proper mindset for fitness results
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If you’re looking for a crazy but effective way to work, your triceps try theseArm Training
If you’re looking for a crazy but effective way to work, your triceps try these
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Optimal Intensity for Cardiovascular Fat Burning #zone2 #fatburningworkoutCardio & Conditioning
Optimal Intensity for Cardiovascular Fat Burning #zone2 #fatburningworkout
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If you’re nursing an injury, resistance bands are great for doing anything called active restNutrition & Fat Loss
If you’re nursing an injury, resistance bands are great for doing anything called active rest
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Try these balance barbell shrugs, using a cable row handle to work your upper and middle trapsBack Training
Try these balance barbell shrugs, using a cable row handle to work your upper and middle traps
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To hit your side deltoids a little harder, lean forward while pressing on the squat machine Shoulder Training
To hit your side deltoids a little harder, lean forward while pressing on the squat machine 
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For a different feel while doing your cable side laterals try using your infinity strap as a handleBack Training
For a different feel while doing your cable side laterals try using your infinity strap as a handle
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The Negative Physiological Effects of Alcohol on Histamine Levels and Gut Health #alcohol #histamineFitness After 40
The Negative Physiological Effects of Alcohol on Histamine Levels and Gut Health #alcohol #histamine
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Underhand grip rope pull-ups in the assisted pull-up machine is a great way to really isolateBack Training
Underhand grip rope pull-ups in the assisted pull-up machine is a great way to really isolate
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One arm rows using a resistance band allows for a slow controlled contraction of the back muscle.Back Training
One arm rows using a resistance band allows for a slow controlled contraction of the back muscle.
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You just can’t beat heavy one arm rows for back thickness. Go ahead or go home on this one.Back Training
You just can’t beat heavy one arm rows for back thickness. Go ahead or go home on this one.
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The Negative Effects of Alcohol on Histamine Levels #alcohol #histamine #healthFitness After 40
The Negative Effects of Alcohol on Histamine Levels #alcohol #histamine #health
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Don’t get fooled by BPA free labeling The Truth About BPA-Free Plastics #plastic #bpaFitness After 40
Don’t get fooled by BPA free labeling The Truth About BPA-Free Plastics #plastic #bpa
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Staying Active vs. Exercising: The Key to Metabolic Health and Fat Burning #workout #workouttipsExercise Form & Muscle Building
Staying Active vs. Exercising: The Key to Metabolic Health and Fat Burning #workout #workouttips
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Upright rows in the Smith machine using a rope as your handle is a great way to really hitBack Training
Upright rows in the Smith machine using a rope as your handle is a great way to really hit
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One arm Crossbody cable press is a great way to isolate the chest for maximum focus and contractionBack Training
One arm Crossbody cable press is a great way to isolate the chest for maximum focus and contraction
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The perils of filming in a crowded gym. No one was hurt in the making of this film. #fall #photobombBack Training
The perils of filming in a crowded gym. No one was hurt in the making of this film. #fall #photobomb
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The most effective way to burn calories and stimulate your metabolism #activity #calorieburn #fatBack Training
The most effective way to burn calories and stimulate your metabolism #activity #calorieburn #fat
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For a great finishing exercise for your legs try theseLeg Training
For a great finishing exercise for your legs try these
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The Food That Mimics Ozempic’s Effects: Introducing Satcha-Inchi #ozempic #glp1 #sachainchiNutrition & Fat Loss
The Food That Mimics Ozempic’s Effects: Introducing Satcha-Inchi #ozempic #glp1 #sachainchi
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Try these one arm reverse curls off of the platform pad using a resistance band to really targetBack Training
Try these one arm reverse curls off of the platform pad using a resistance band to really target
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Reverse grip wrist curls using a kettlebell is a great way to work your brachioradialis.Arm Training
Reverse grip wrist curls using a kettlebell is a great way to work your brachioradialis.
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These hit the biceps, just right you gotta try themArm Training
These hit the biceps, just right you gotta try them
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Warning: important info on raw vegetablesFitness After 40
Warning: important info on raw vegetables
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If you’re trying to really target your triceps, try these one arm cable extensions using your powerArm Training
If you’re trying to really target your triceps, try these one arm cable extensions using your power
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Video Library FAQ

What is inside the BPF Virtual video library?

Ken Hoyer's archive covers strength training, fat loss, muscle building, nutrition, exercise form, home workouts, dumbbell workouts, recovery, and fitness after 40.

How should I use these videos?

Start with the closest topic hub, watch the lessons that match your goal, then use the free app or coaching option to turn the information into a structured plan.

Can these videos replace coaching?

The videos are a strong starting point. Coaching is better when you need personal adjustments, form feedback, accountability, or a plan built around your schedule and limitations.

Next step

Start free. Get coached when you are ready.

Use the free fitness app first — free forever, no card required. When you want Ken to review your plan personally, apply for Coaching Hub.

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