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

Lateral Lunge Helicopter

Posted on March 21, 2014 by admin

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

Posted on March 7, 2014 by admin

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!

Full Body Tabata Workout 3

Posted on January 7, 2014 by admin

Hello and Happy New Year everyone! It’s 2014 and this year has been off to a very cold start. We are in a deep freeze and I’m sure many of you would rather stay in your warm home than go out in the freezing cold. To help you stay warm at home and kick off 2014 on the right foot, here is a Full Body Tabata Workout for you to try for this weeks Home Workout of the Week!

It’s an intense workout packed with plenty of plyometric and core exercises that will get you sweating in no time!

Leave a comment and let me know how you do!

Full Body Tabata Workout 3

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

Tabata 5

Tabata 6

Cardio Tabata Workout

Posted on November 14, 2013 by admin

Hello, it’s time for another Home Workout of the Week! With all the previous workouts I’ve posted the main focus has been on resistance training using just your body weight. The following routine though is more focused on the cardiovascular component of a workout.

There are many ways to achieve a good cardiovascular workout without having to use a treadmill, bike, or elliptical. You can go for a walk, jog, bike ride, or swim for example. By far, the best type of cardiovascular training for boosting your metabolism, fat loss, and strengthening your heart and lungs, is interval training. Interval training has been shown to cause your body to burn more fat and calories for 24 hours after the workout than it would if you did a steady pace cardio workout.

A very effective type of interval training is the Tabata so this week I would like you to try my Cardio Tabata Workout. It’s intense and will also work your legs too but the focus is on the cardiovascular component. This workout has 4 rounds of 4 different Tabata’s and should take you approximately 20 minutes to complete. This is a great workout to do between your strength training sessions.

Get ready to sweat and let me know how you do!

Cardio Tabata Workout

Tabata Protocol – 20 seconds of work 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 Tabata