Tag Archives: endurance

Gator Pushup Mountain Climber

Posted on by
Reply

Hello, it’s Home Exercise of the Week time again! This week I have a great combo exercise for you to try called the Gator Pushup Mountain Climber.

This is a tough one that will take some practice but the benefits are great and you will look pretty bad ass doing them! The Gator Pushup Mountain Climber works your chest, shoulders, triceps, core, hip flexors, and it builds endurance. If you can’t do the full pushup right away you can drop down to your knees and do a modified pushup then come back up on your toes to do the mountain climber. This modified pushup position will take some of the weight off your chest, shoulders, and triceps and make the exercise a bit easier.

Let’s take a look at the key performance points of the Gator Pushup Mountain Climber.

  • start in a full pushup position (or modified if needed) with one hand in line with your chest and the other hand slightly forward
  • while keeping your abs and glutes flexed, lower your body towards the floor until you’re almost touching then push back up and stop just before your arms lock out
  • now lift one foot off the floor and drive one knee forward while squeezing your abs
  • return your foot to the starting position and then repeat for the other leg
  • now you’re going to walk the hand that is in line with your chest forward until your other hand is in line with your chest. You’ve now switched the offset hand position
  • perform the pushup and mountain climber as previously described and repeat for your desired amount of reps. The pushup combined with the mountain climber is one full rep
  • you can walk forward for the whole set or you can add an extra challenge by walking backward for the last half of your set 

So there you have the Gator Pushup Mountain Climber. It’s a fun variation of the regular pushup and mountain climber but it is quite challenging so take your time getting the technique down and start from your knees if needed!

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

See you next week with another new exercise!

Iron Cross

Posted on by
Reply

Hey there, it’s time for another new Home Exercise of the Week!  This week I have a variation of a plank called the Iron Cross. 

The Iron Cross looks like it would be fairly easy but it is quite challenging.  With this isometric exercise you’re going to be mainly working your core, chest, shoulders, and triceps.

Here’s how to do the Iron Cross:

  • starting from your knees, position your hands as far out to your sides as you can while keeping them in line with your chest
  • rotate your hands so your fingers are pointing away from your body
  • lift your knees off the floor so that you are now on your toes and in a full push-up starting position
  • engage your abs and lower your body as if you were doing a push-up until you are as close to the floor as you can get
  • from this low position hold the plank while keeping your abs tight and flexed (this will help keep your hips from dropping and your back from arching)
  • if you notice your back arching up and your hips lowering then drop your knees to the floor and continue the hold until the desired time is up
  • hold the Iron Cross as long as you can to complete the set

So there you have the Iron Cross!  It’s harder than it looks and it will get you sweating.  Add this in to your upper or full body routine as a finishing move or incorporate it in to an ab workout.

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

See you next week with another new exercise!

Leg Tabatas

Posted on by
Reply

Hey everyone!  I have a new Home Workout of the Week for you to do.  This time we are going to blast your legs.  Prepare yourself for this intense Leg Tabata Workout!  Your legs will be on fire but it’s definitely worth it.

Do what you can in the allotted time and build up your intensity.  Form is very important here to protect your knees and back and for the best results so make sure you practice the moves first before attempting the routine.

Have fun and let me know how you do!

Leg 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

  • 12 Body weight Squats
  • 12 Spiderman Climbs
  • 30 seconds of Jumping Jacks

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Quick Tabata Workout

Posted on by
Reply

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

Tabata 4

 

Giant Superset Workout

Posted on by
2

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