Tag Archives: erector spinae

Two Arm Bent Over Dumbbell Row

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Hey there, it’s time for a new Home Exercise of the Week!  This time I have a dumbbell exercise for you called the Two Arm Bent Over Dumbbell Row.  This is a great compound exercise to work your lats, rhomboids, rear delts, traps, and biceps.

If you don’t have a set of dumbbells that’s ok, you can use any two objects that are equally balanced like a couple of water jugs.

Let’s take a look at how to do the Two Arm Bent Over Dumbbell Row properly.

  • hold a dumbbell or heavy object in each hand and stand with your feet about shoulder width apart
  • bend your knees slightly and bring your torso forward by bending at the waist
  • keep bending forward while keeping your back as straight as possible until your torso is almost parallel to the floor
  • from this bent over position, exhale and pull the dumbbells up and towards you while keeping your elbows tucked in to your sides
  • squeeze your back muscles and your shoulder blades together at the top of the movement
  • pause for a second and then inhale and lower the weights to the starting position
  • repeat for your desired repetitions

So there you have the Two Arm Bent Over Dumbbell Row.  This is one of the best compound exercises for you back and you will build a lot of strength and help prevent a lot of back injuries with this exercise.

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

See you next week with another new exercise!

Back, Bicep, and Core Workout

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Hey everyone!  It’s Home Exercise of the Week time and I have the third part here for you of the three part split routine.  This week we are going to do the Back, Bicep, and Core Workout.  This routine is going to get your arms looking strong and toned and is going to strengthen the ever important muscles of the back.  Strong back and core muscles help prevent back problems as you age and especially if you spend many hours at a desk job, not to mention how great a strong back looks!

This Back, Bicep, and Core Workout does have some dumbbell exercises in them so if you have a set that’s great but if not then grab some stuff around the house that you can lift and curl like heavy soup cans, water bottles, pets, children, etc! 😉

Have fun, work hard, sweat a lot, and be awesome!

Back, Bicep, and Core Workout

Warm-Up

  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 2

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 3

Rest for 30 to 60 seconds then repeat the superset 2 more times

Quick Tabata Workout

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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

 

Close Grip Pushup Mountain Climber

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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.

Quick Glute Firming Workout

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Hey there!  It’s time for a new Home Workout of the Week.  Everyone is looking to firm up their backside and to do that you need to strengthen and challenge your glutes.  With glutesthis Glute Firming Workout you will do just that.  You’re butt and legs are going to be screaming at you but it’ll be worth it!  You’ll also be working your core as well as burning a lot of calories due to the cardiovascular nature of circuit training.

Make sure you properly warm up, perform 3 rounds of each superset, then stretch.

Click on the links to see video demonstrations of the exercises.

 

Glute Firming Circuit

Warm-Up

  • 12 Bodyweight Squats
  • 12 Glute Bridges
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset

Rest 1 minute then repeat the superset 2 more times