Hello there, it’s time for another Home Exercise of the Week! This time I have a fun leg and cardio move for you to try called the Speed Skater.
The Speed Skater is a plyometric exercise that is going to work your quadriceps, hamstrings, glutes, and obliques as well as give you a great cardiovascular workout.
Let’s take a look at the key performance points of the Speed Skater.
from a standing position, hop to the right and land on your right foot
descend in to a half lunge while crossing your left leg behind your right leg
from this position, explode up and hop to the left landing on your left foot
descend in to a half lunge again while crossing your right leg behind your left leg
repeat back and forth for the desired amount of reps or time
keep your abs tight and flexed throughout the movement
So there you have the Speed Skater. Add this in to your cardio or leg routine and you will get your heart pumping and your legs burning!
Let me know how you do with this one in the comments below or let me know if you have any questions. I’m here to help!
Hey there, it’s time for a new Home Exercise of the Week! This week I have an advanced exercise that is quite challenging called the Equalizer Bar Bulgarian Split Squat Jump.
The Equalizer Bar Bulgarian Split Squat Jump is an awesome lower body exercise that will tone and build muscle in your quadriceps, glutes, and hamstrings. It will build significant single leg strength and stability and offers a variety of coordination, mobility, and flexibility benefits. You will also be working your fast-twitch muscle fibres in the jumping portion of this exercise which will build power and strength as well adding a cardiovascular component to the movement.
If you don’t have an equalizer bar then you can use a bench if you have one or a sturdy chair.
Let’s take a look at the key performance points of the exercise.
get in to a lunge position with the top of your back foot elevated and resting on top of the bar, bench, or chair
make sure your lunge isn’t too wide so you aren’t arching your back or leaning forward too much
lower your body straight down until your front leg is at a 90 degree angle while keeping your upper body as upright as possible
keep your weight on your front heel as you lower your body
make sure your front knee is in line with your front foot and don’t let it shoot forward past your toes
from this bottom position of the lunge, push up through your front heel and jump up in the air as high as you can while maintaining your balance with your other foot on the bar (it is very hard to maintain your balance so as a beginner modification you can do this exercise close to a wall or counter at home…this will give you something to grab a hold of to steady yourself)
try to land back down from the jump in to the same foot position to maintain proper form (you may need to adjust your foot position before jumping again)
repeat the movement for your desired amount of reps or time and then switch legs and repeat
So there you have the Equalizer Bar Bulgarian Split Squat Jump. You’re going to feel your legs burning, your heart will be pumping, and the sweat will be pouring! Start slowly with this one and with something to hold on to if needed. You can also regress this exercise by taking the jump out of it and just doing a lunge. As you get used to the exercise and more comfortable with it then you can add the jump to get a more intense cardiovascular component and to work those fast-twitch muscle fibres.
Let me know how you do with this one or if you have any questions. Or if you just want to curse me for giving you another crazy exercise to do, that’s ok too! 😉
Have fun and I’ll see you next week with another new exercise!
Hey there, it’s time for a new Home Exercise of the Week! This week I have an excellent core exercise for you to try called the Medicine Ball V Up.
The Medicine Ball V Up targets your upper and lower abdominal muscles as well as your hip flexors. The advantage of doing this exercise with a medicine ball is the added resistance you will get throughout the movement. This will work your abs harder and make the exercise more challenging. If you don’t have a medicine ball you can do this exercise with any object around the house that is easy to hold and has some weight to it.
Let’s take at look at the key performance points of the exercise.
lay down on your mat in a face up position
place the medicine ball on the floor behind your head and fully extend your legs and arms
grab the medicine ball, flex your abs, and crunch up keeping your head in line with your spine (try not to tuck your chin in to your chest)
at the same time raise your legs up and move them towards the medicine ball in your hands (you’re now in a V type position)
engage your abs and hold this V position for a second and then lower your arms and legs back down towards the floor
stop lowering your arms and legs right before they touch the floor – this will keep tension on your abs throughout the exercise
repeat for your desired amount of reps
So there you have the Medicine Ball V Up. Add this challenging core exercise to your ab routine or at the end of your workout.
Let me know how you do with this exercise in the comment section below or if you have any questions.
I will see you next week with another new exercise!
Hello, it’s a new week which means it’s time for a new Home Exercise of the Week! This time I have a great full body exercise for you called the Reverse Lunge Dumbbell Bicep Curl.
The Reverse Lunge Dumbbell Bicep Curl requires a bit of coordination but with some practice it will get easier. With this exercise you will primarily be working on your quadriceps, hamstrings, glutes, biceps, and forearms. You will also be working on the stabilizer muscles of your ankles as well as your core when progressing through the movement.
If you don’t have a set of dumbbells that’s okay. You can use any object around the house like soup cans or water bottles. Ideally you would want something a little heavier but if nothing else you will still benefit from the curling motion of the arms.
Here are the key performance points:
stand tall with shoulders back, chest held high, and a dumbbell in each hand at your side with your palms facing forward
take a big step back with your right leg and bend at both knees until your legs are at 90 degree angles
while lunging in to this bottom position you want to curl the weights up at the same time while maintaining that palm forward hand position and squeezing your bicep muscles
stay as upright as possible throughout the movement and keep your shoulders back and chest held high
from this bottom lunge position, press through the heel of your left foot to drive yourself back up to the starting position
on your way back up to the starting position, slowly lower the dumbbells back down to your sides with that same palm forward position
from this starting position, repeat the movement for your other leg and keep alternating legs until the desired number of reps are complete
So there you have the Reverse Lunge Dumbbell Bicep Curl. As with any full body movement, your heart and lungs will work harder, you will burn more calories, and you will be sweating more. It’s a tough one but the benefits are great!
If you like this exercise please leave a comment below or if you have any questions please ask.
Hey there, it’s time for a new Home Exercise of the Week! This time I have a dumbbell exercise for you called the Two Arm Bent Over Dumbbell Row. This is a great compound exercise to work your lats, rhomboids, rear delts, traps, and biceps.
If you don’t have a set of dumbbells that’s ok, you can use any two objects that are equally balanced like a couple of water jugs.
Let’s take a look at how to do the Two Arm Bent Over Dumbbell Row properly.
hold a dumbbell or heavy object in each hand and stand with your feet about shoulder width apart
bend your knees slightly and bring your torso forward by bending at the waist
keep bending forward while keeping your back as straight as possible until your torso is almost parallel to the floor
from this bent over position, exhale and pull the dumbbells up and towards you while keeping your elbows tucked in to your sides
squeeze your back muscles and your shoulder blades together at the top of the movement
pause for a second and then inhale and lower the weights to the starting position
repeat for your desired repetitions
So there you have the Two Arm Bent Over Dumbbell Row. This is one of the best compound exercises for you back and you will build a lot of strength and help prevent a lot of back injuries with this exercise.
Let me know how you do with this one in the comment section below or if you have any questions.
