Tag Archives: calves

Pike Reach

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Hello, it’s a brand new week which means it’s time for a new Home Exercise of the Week! This time I have a fun variation of the plank for you to try called the Pike Reach.

The Pike Reach is not a complicated exercise but it is very effective in working your core, chest, and shoulders. You will also get a nice stretch through your hamstrings and calf muscles. 

Let’s take a look at the key performance points of the Pike Reach.

  • start in a full plank position with your feet shoulder width apart
  • drive your hips up in to the air and reach your right hand to your left foot while keeping your legs straight and your abs tight
  • if you can’t touch your foot that’s ok, just reach as far as you can without bending your legs
  • return to the starting position then repeat the movement with your left hand reaching toward your right foot
  • alternate back and forth until you’ve reached your desired amount of reps or time

So there you have the Pike Reach. It may look simple but it is very effective and after a few reps you will definitely be feeling the burn!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Speed Skater

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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!

See you next week with another new exercise.

Lateral Lunge Helicopter

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Hey everyone!  It’s time for another Home Exercise of the Week and this week I have combined two exercises in one to really burn your legs out and get your heart rate up.

The exercise is called the Lateral Lunge Helicopter and it’s going to target all the muscles of the lower body.  It’s a plyometric move as well so get ready to sweat as your heart rate increases to pump all the oxygenated blood to the working muscles!  You’ll not only be working your lower body but you will be working on your cardiovascular conditioning as well.

Also, if you hold a dumbbell with both hands in a half curled position while doing the movement you can get a good isometric bicep workout during the set!

Let’s take a look at how to do the Lateral Lunge Helicopter properly.

  • stand tall with your shoulders back and your feet shoulder width apart
  • lunge to your right and keep your body weight on your right heel
  • keep your left leg straight while squatting down on your right leg
  • push up through your right leg back to the starting position
  • squat down on both legs and then jump as hard as you can and turn 180 degrees in the air
  • you’ll now be facing the opposite direction
  • lunge to your left side to work your left leg and repeat the movement

So there you have the Lateral Lunge Helicopter!  It is quite challenging but once you get the hang of it, you’ll want to add this in to your lower body or full body workout routine.  Nothing gets you results more quickly than plyometric and dynamic movements!

Happy jumping and I’ll see you next week with another new exercise!

Split Squat Jump

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Hey everyone!  It’s time for a new Home Exercise of the Week and this week I have a plyometric lower body exercise for you to try.  It’s called the Split Squat Jump and I won’t lie…this one is going to burn!  Don’t let that scare you away though because the benefits outweigh the temporary discomfort.

The Split Squat Jump is going to target your quadriceps, hamstrings, glutes, and calves. This will also help to improve your balance and the plyometric component of the exercise will burn more calories and help improve your cardiovascular conditioning.

Let’s take a look at the key points to doing the Spit Squat Jump properly.

  • start in a lunge position with one foot in front of you and one behind
  • maintain an upright position throughout the movement with your head up and shoulders back
  • lunge down until both legs are at 90 degree angles
  • from the bottom position, explode up quickly jumping in the air while maintaining your leg position
  • land from the jump and immediately lunge down again and repeat
  • do 10 to 12 reps on one side or for the desired amount of time then switch to the other side

So there you have the Split Squat Jump!  Give it a try and let me know how you do.  Work hard, stay healthy and I’ll see you next week with another new exercise!

Lower Body Circuit Workout/Abdominal Tabata

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Hey everyone, it’s time for another Home Workout of the Week and this time I have a Lower Body Circuit Workout/Abdominal Tabata for you to try!

There are a few plyometric exercises in this routine so make sure you are properly warmed up before starting this.

You will do three rounds of the leg circuit before moving on to the abdominal tabata and there are two different tabata’s for the abs.

Work hard, get a good sweat going, and burn some calories before the holidays!

Lower Body Circuit Workout/Abdominal Tabata

Warm-Up

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

Circuit

Rest 60 to 90 seconds then repeat the circuit 2 more times

Abdominal Tabata

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

Tabata 1

Tabata 2