Tag Archives: endurance

Jump Squat and Hold

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Hey there HomeBody followers!  If you find your leg workouts getting boring or too easy (ok, too easy is probably not possible) and you want to shake things up a bit then give this Home Exercise of the Week a try.

Jump Squat and Hold – There are a few different aspects to this exercise that will challenge your quadriceps, glutes, hamstrings, and calves in ways that standard squats just can’t do.  Regular squats are awesome and you will get great results and strength from doing them but with the Jump Squat and Hold you get the benefit of plyometric and isometric training.

Plyometric exercises will build explosive power, increase your metabolic rate, burn more calories, and strengthen your cardiovascular system.  Isometric exercises burn fat and build muscle and don’t place a lot of stress on your joints.

Before you jump right to the exercise (pun intended) and start feeling that lactic acid buildup, let’s take a look at how to do this exercise properly.

  • start with feet shoulder width apart and toes pointed out slightly
  • squat deep down keeping your head and chest up with shoulders back
  • keep your knees in line with your toes
  • from the deep squat position, jump up in the air as high as you can and with as much force as you can muster
  • land back down and immediately go back in to the squat position but this time hold the squat for 5 to 10 seconds
  • while holding the squat, extend arms out and raise them up to shoulder height.  This will give you a bonus isometric anterior deltoid (front shoulder) exercise
  • after holding the squat, jump back up and repeat

So there you have the Jump Squat and Hold.  Kick your metabolism in to high gear with this one and even try changing up the exercise a little to keep your body guessing.  For example, you can do this by doing 5 jump squats before the hold or extending the hold for longer than 10 seconds.  There are many combinations you can do but whatever you choose, have fun and work hard!

In and Out Squat Jump

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The holidays are fast approaching so get a jump start (no pun intended) and burn some calories with this plyometric Home Exercise of the Week!

The In and Out Squat Jump…talk about a leg burn!  You’ll be sweating, your heart will be pumping, and your legs will be on fire with this one.  Sounds fun doesn’t it? 🙂

Aside from all the uncomfortable side effects of this exercise you will really build some explosive strength and endurance since the In and Out Squat Jump is a plyometric exercise.  When your feet are together you will be working your outer thighs and when your feet are wide you’ll be working your inner thighs.  Your glutes and hamstrings will also be working hard too.  So overall this is a great exercise to add in to your leg or full body routine and the cardiovascular aspect to it will really rev up your metabolism and burn calories…much needed before the surplus of calories that usually come with the holidays!

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

  • whether your feet are close together or apart, when you come down in to the squat make sure that your head and chest is up, back is straight, and your weight is on your heels.  Always make sure your knees are over your toes and not shooting out past them.
  • start with your feet together and explode up in to the air spreading your feet apart and landing softly in the wide stance
  • explode up again but this time bring your feet together and land softly in the close stance
  • with each squat try to get your thighs below or at least parallel to the floor

So there you have the In and Out Squat Jump.  A 12 to 15 repetition set is a good starting point and if you want an extra challenge hold on to some dumbbells!

Keep working hard and don’t forget to treat yourself over the holidays.  That being said, stay active and it will be that much easier to get right back on to your routine in the new year! 🙂

5 Squat Hold

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This weeks Home Exercise of the Week is a variation of the regular body weight squat.  The 5 Squat Hold is an exercise that I like to add in to my training sessions and boot camps from time to time so people have another reason to curse and swear at me!  I can just picture it now…sweaty people groaning, complaining, and wondering why they ever decided to do this. 😉

All kidding aside, the 5 Squat Hold is effective.  You will be sculpting and strengthening your quads, hamstrings, and glutes.  On top of all that, the hold part of the exercise will increase your muscular endurance.  The benefits far outweigh the temporary pain and discomfort.

With any exercise, strict form is top priority.  Some key points to remember when doing the 5 Squat Hold:

  • Have your feet shoulder width apart with your toes pointed out slightly
  • Squat down like you’re going to sit in a chair keeping your knees in line or behind your toes
  • Stay as upright as possible.  There is a tendency when squatting to lean over too much.  Try to avoid this as doing so can hurt your lower back.  To stay upright, stick your chest out, keep your head looking forward, and arch your back up slightly.
  • Come down until your thighs are parallel to the floor.  If you can’t go down that far at first just do what you can and over time you will be able to go lower
  • As you are coming up out of the squat make sure that you are pushing up through your heels.  If you push up through your toes, a lot of stress will be placed on your knees.  We don’t want that!  Pushing through the heel will put more of the strain on the working muscles

In the video, I said to hold for 5 seconds.  That is a good time to start off with but if you want more of a challenge take each hold to 10 seconds.  1 set of this exercise would be 5 squats with a 5 – 10 second hold for 3 – 4 times through giving you 15 to 20 repetitions of squats total.  To get a shoulder workout at the same time, hold your arms in front of you at shoulder height throughout the exercise and they will be burning too!

So there you have the 5 Squat Hold.  Fire up your legs and let me know how you do!

Plank Crawl

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If you live in Canada, the Thanksgiving long weekend just finished and if you are like me, you took advantage of that and indulged in some good food!  Now it’s time to get back to your routine of healthy eating and regular exercise and this week’s Home Exercise of the Week may help you burn off some of those extra calories consumed over the past few days!

This week I will be talking about the Plank Crawl!  From the video demonstration, you might have visions of this being done in army boot camps through dirt and mud and under barbed wire but this exercise can be done in the comfort of your own home.  I say comfort but I wouldn’t say this is a comfortable exercise!  Far from it actually.  The Plank Crawl will challenge you and get your core working in ways that you may not be used to.

The Plank Crawl will work your core like the regular plank but the added movement will add a cardiovascular component to the exercise and you will also be improving your coordination.  Your shoulders, legs, and lower back muscles will be involved as well giving you a full body workout!

Important tips to remember when performing the Plank Crawl:

  • keep your abs contracted throughout the movement (pull your belly button up towards your spine)
  • keep your body as straight as possible
  • go forward and backward in small movements

Start with one to two timed sets of 30 seconds and build your way up to 1 minute sets.  If you need an extra challenge or if you are thinking of enlisting in the army, wear a weighted vest or heavy back pack.  I guarantee your muscles will be burning!

So there you have the Plank Crawl.  Give it a shot and let me know how it feels.  Happy crawling! 🙂

Burpee

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This weeks exercise is a Burpee!  It is a very popular exercise used in group fitness classes and boot camps but I would say it’s not a very popular exercise for the people doing it!  The reason being is it is a challenging exercise that will test your strength and cardiovascular endurance.  Any full body movement that involves jumping gets the heart rate up high because all those working muscles are trying to get oxygen and your blood brings that oxygen to them.  More muscles used = increased cardiac output and increased oxygen uptake.

The Burpee shown in this video is a modified basic version and the burpee at the end is a regular basic version.  As I mentioned before, it is a full body movement working the muscles in your upper and lower body as well as strengthening your core, improving coordination and building cardiovascular endurance.  There are many variations to this exercise and I will be showing more versions in the future because I know how everyone just loves Burpees! 🙂