Back, Bicep, and Core Workout

Posted on May 28, 2015 by admin

Hey everyone! It’s Home Exercise of the Week time and I have the third part here for you of the three part split routine. This week we are going to do the Back, Bicep, and Core Workout. This routine is going to get your arms looking strong and toned and is going to strengthen the ever important muscles of the back. Strong back and core muscles help prevent back problems as you age and especially if you spend many hours at a desk job, not to mention how great a strong back looks!

This Back, Bicep, and Core Workout does have some dumbbell exercises in them so if you have a set that’s great but if not then grab some stuff around the house that you can lift and curl like heavy soup cans, water bottles, pets, children, etc! 😉

Have fun, work hard, sweat a lot, and be awesome!

Back, Bicep, and Core Workout

Warm-Up

10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset 1

Plank Back Row – 20 reps total
Curl Up, Hammer Down – 10 to 12 reps
Mountain Climber Kickback – 12 to 15 reps each side
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 2

1 Arm Elbow Out Row – 10 to 12 reps each side
Stability Ball Incline Dumbbell Curl – 10 to 12 reps
Bird Dog Crunch – 15 to 20 reps each side
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 3

Superman Back Row – 15 to 20 reps
Dumbbell Hammer Curl – 10 to 12 reps
Sea Turtle – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Quick Tabata Workout

Posted on February 20, 2015 by admin

Hey everyone, I have a new Home Workout of the Week for you to try!

This Quick Tabata Workout will get your heart pumping, calories burned, and muscles pumped. As always make sure that you pay special attention to your form in order to get the best and safest results.

Tabata workouts are quick but intense. With the warm-up, you should be able to complete this workout in about 30 minutes but if you need to take longer breaks between each Tabata then that is perfectly ok. In time with consistent workouts you will build up your endurance and intensity.

Have fun and get sweating!

Quick Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body weight Squats
10 Pushups
12 Spiderman Climbs
30 seconds of Jumping Jacks

Tabata 1

Tabata 2

Tabata 3

Split Squat Jump
Medicine Ball Side to Side Pushup (if you don’t have a medicine ball then substitute with Side to Side Pushup)

Tabata 4

Quick Glute Firming Workout

Posted on August 26, 2014 by admin

Hey there! It’s time for a new Home Workout of the Week. Everyone is looking to firm up their backside and to do that you need to strengthen and challenge your glutes. With this Glute Firming Workout you will do just that. You’re butt and legs are going to be screaming at you but it’ll be worth it! You’ll also be working your core as well as burning a lot of calories due to the cardiovascular nature of circuit training.

Make sure you properly warm up, perform 3 rounds of each superset, then stretch.

Click on the links to see video demonstrations of the exercises.

Glute Firming Circuit

Warm-Up

12 Bodyweight Squats
12 Glute Bridges
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset

Lateral Lunge Helicopter – 15 reps
Hip Bridge Swing – 15 reps
Split Squat Jump – 12 reps each side
Bridge Hold Knee Crunch – 12 reps each side
Bird Dog Crunch – 15 reps each side
Mountain Climber Kickback – 15 reps each side
Plank Jumping Jack– 30 seconds

Rest 1 minute then repeat the superset 2 more times

Giant Superset Workout

Posted on April 25, 2014 by admin

Hey everyone! I have a new Home Workout of the Week for you to try and this one is really going to test your endurance. I’m calling it the Giant Superset Workout!

This Giant Superset Workout has 1 round of 24 exercises that you will do one after the other with little to no rest in between each. It’s going to be tough but do the best you can and when you are finished there will be sweat (and maybe tears) but you will also have worked your entire body and the little amount of rest will add a great cardiovascular component to the workout as well.

So give this Giant Superset Workout a try and let me know how you do!

Giant Superset Workout

Warm-Up

12 Bodyweight Squats
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset

Lateral Lunge Helicopter – 12 reps
Spiderman Pushup Knee Tuck – 10 to 12 reps
Squat and Hold – 30 seconds
Burpee – 8 to 10 reps
Side to Side Pushup – 10 to 12 reps
Superman Back Row – 12 reps
Split Squat Jump – 10 reps each leg
Bird Dog Crunch – 15 reps each side
Reverse Lunge One Leg Deadlift – 10 reps each side
Plank Jumping Jack – 30 seconds
Wall Sit Shoulder Press – 30 seconds
Plank Back Row – 12 reps
Side Tricep Pushup – 10 to 12 reps each side
Reverse Lunge Leg Kick – 10 reps each leg
Cross Body Mountain Climber – 20 reps
In and Out Crunches – 15 to 20 reps
Shoulder Walkout – 8 to 10 reps
Helicopter – 10 to 12 reps
Close Grip Pushup – 10 to 12 reps
Sea Turtle – 30 seconds
Plank Crawl – 30 seconds
Bridge Hold Knee Crunch – 10 to 12 reps each leg
Suicide Pushup – 10 reps
V Crunch – 15 to 20 reps

30 Minute Full Body Workout

Posted on April 4, 2014 by admin

Hey everyone!

If you don’t have a lot of time in your day to go to the gym and get a workout in then give this 30 Minute Full Body Workout a try that you can do right in your living room!

There is always time for fitness so make sure you are including it in your day and reap the benefits of a healthy lifestyle!

This workout will increase your heart rate, make you sweat, burn calories, and strengthen your muscles. Give it a shot and let me know how you do!

Click on the links for video demonstrations of the exercises.

30 Minute Full Body Workout

Warm-Up

12 Bodyweight Squats
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset – perform as many reps as you can in the allotted time

Lateral Lunge Helicopter – 1 minute
Spiderman Pushup Knee Tuck – 1 minute
Split Squat Jump – 30 seconds each side
Suicide Pushup – 1 minute
Bridge Hold Knee Crunch – 30 seconds each side
Superman – 6 reps with 10 second holds each rep
Plank Jumping Jack – 1 minute
Bird Dog Crunch – 30 seconds each side

Rest for 1 minute then repeat the superset 2 more times

10 minute cooldown and stretching

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Tag Archives: back

Back, Bicep, and Core Workout

Quick Tabata Workout

Quick Glute Firming Workout

Giant Superset Workout

30 Minute Full Body Workout