Close Grip Pushup Mountain Climber

Posted on September 25, 2014 by admin

Hello HomeBody Training followers! It’s time for another Home Exercise of the Week and this time I have an upper body and core combination exercise to show you called the Close Grip Pushup Mountain Climber.

This is a great exercise to work your chest, tricep, shoulder, and abdominal muscles! Also, since this move incorporates many muscle groups you will be burning more calories making this an effective fat burning exercise as well as a muscle building one.

Let’s take a look at the key points to doing the Close Grip Pushup Mountain Climber properly.

get in to the pushup position with your hands closer together than a standard pushup
make sure your hands are directly under your chest
from this position slowly lower yourself down to about an inch from the floor while keeping your elbows tucked in to your sides. Don’t let them flare out.
push back up to the start position and from here you will drive one knee up underneath you while squeezing your abdominals
return the leg to the start position and repeat with the other leg. That’s one rep.
repeat the whole movement starting with the close grip pushup then the mountain climber
make sure to keep your hips down and body as straight as you can while doing the pushup and the mountain climber
if you have trouble doing a full close grip pushup then perform the pushup from the modified knee position then go up on your toes to do the mountain climber
as with all exercises make sure you engage your core throughout the movement

There you have the Close Grip Pushup Mountain Climber! It will be tough and some of you may dislike this one but it is very effective in strengthening and toning the upper body especially the triceps and the core.

Medicine Ball Side to Side Pushup

Posted on September 18, 2014 by admin

Hey everyone! It’s time for a new Home Exercise of the Week and this week we are going to work your upper body. The exercise is called a Medicine Ball Side to Side Pushup and this will primarily work your pectoral muscles. Assisting in the movement will be your deltoids and triceps, and your core will get a great workout too!

In the video I use a medicine ball which is great to use because the weight of the ball will activate more muscles to push it across but if you don’t have one then you can use a soccer ball, volleyball, or basketball.

The purpose of using a ball in this pushup exercise is to increase stabilization of your body which is what the offset hand position will cause your shoulders, chest, and core to do. Also, the side the ball is on will work through a longer range of motion, increasing muscle activation.

So let’s take a look at how to do the Medicine Ball Side to Side Pushup properly.

get in to your pushup postion with one hand on the ball and one hand on the floor
lower your chest to about an inch from the floor then press back up
once at the top of the pushup, push the ball across to your other hand and you will now be in position to do the other side
repeat the pushup and medicine ball roll until you complete your desired amount of reps
if you are a beginner and you have trouble doing the full pushup, you can modify this exercise to do it from your knees. Just make sure you keep your butt down and body straight.

There you have the Medicine Ball Side to Side Pushup! This is a great variation to the standard pushup that will challenge your muscles in new ways!

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

Spiderman Pushup Knee Tuck

Posted on February 7, 2014 by admin

Hey everyone! The Home Exercise of the Week series is back and I have a bunch of new exercises to show you over the next few months to take your training to the next level. Some of these exercises will be very challenging but as always I will show you some modifications to make them more manageable.

So for this weeks exercise, I would like you to try the Spiderman Pushup Knee Tuck! This is a great exercise for your chest, shoulders, triceps, and core. It will also add a plyometric component to the exercise to increase your heart rate, burn more calories, and make you sweat!

As always, make sure your form is good and keep your core tight! If you have any questions at all please leave a comment.

See you next week with another Home Exercise of the Week!

Homebody Training

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

Tag Archives: chest

Close Grip Pushup Mountain Climber

Medicine Ball Side to Side Pushup

Giant Superset Workout

30 Minute Full Body Workout

Spiderman Pushup Knee Tuck