Mountain Climber Kickback

Posted on May 2, 2014 by admin

Hey there! I have a new Home Exercise of the Week for you to try and this week we’re going to focus on your core and glutes.

The exercise is called the Mountain Climber Kickback and it will primarily work your abdominals, glutes, and lower back. It will also isometrically work your shoulders and arms.

Let’s take a look at how to do the Mountain Climber Kickback properly.

get in to a full plank position with your hands on the floor and in line underneath your shoulders
make sure your body is straight with your head in line with your spine, glutes flexed, and your belly button pulled in toward your spine
without raising your hips up too much drive your left knee up towards your left arm and crunch the abs
extend the leg back and raise it up while squeezing your glutes
repeat for desired amount of reps or time then complete a set with your right leg

So there you have the Mountain Climber Kickback. Add this in to your workout routine and get your core and glutes burning!

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

Bird Dog Crunch

Posted on March 14, 2014 by admin

Hey there! It’s time for the Home Exercise of the Week and this week I have a great core exercise to show you. It’s called the Bird Dog Crunch and it’s going to work your lower back and abdominals. Also, if you have some back pain the Bird Dog Crunch can help give you some relief.

Let’s take a look at how to do the Bird Dog Crunch properly.

get in to the starting position on your hands and knees
extend your left arm out in front of you and your right leg behind you until they are in line with your back
crunch your right leg in and at the same time try to touch your knee with your left elbow
get a good squeeze on the abs then extend back out and repeat for desired amount of reps or time
when you are finished with the one side repeat on the other side for the same amount of reps or time

So there you have the Bird Dog Crunch! It’s a fairly straight forward exercise that is very effective to strengthen your core.

See you next week with another new exercise!

Quick Core Workout

Posted on January 16, 2014 by admin

Hey everyone! It’s Home Workout of the Week time and this week I have a Quick Core Workout for you to try.

Your core is very important to increase balance, posture, and back health especially if you have a job that involves a lot of sitting. On top of the added health benefits, if you reduce your body fat enough you can get that sexy 6 pack look that a focused core workout routine can develop!

This Quick Core Workout is great if you don’t have a lot of time as there are only 10 exercise with 1 set of each so with little to no rest in between you should be able to finish this up in about 10 to 15 minutes.

Some of the exercises involve raising your legs up and down off the floor so if you feel any back pain at all please refrain from lowering your legs too close to the floor or discontinue and move on to the next exercise.

Give it a shot and feel the abs burn!

Quick Core Workout

1 set of each exercise with little to no rest between

Stability Ball Plank – 30 seconds to 1 minute
Jackknife – 15 to 20 reps
Sea Turtle – 30 seconds
Lying Bicycle – 20 to 30 reps
Around the World – 15 to 20 reps
V Up, Roll Up – 20 reps
Superman – 5 times with a 10 second hold on each rep
Reverse Crunch – 15 to 20 reps
Leg Climber – 15 reps each leg
Leg Scissors – 15 to 20 reps

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

Homebody Training

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

Tag Archives: erector spinae

Mountain Climber Kickback

30 Minute Full Body Workout

Bird Dog Crunch

Quick Core Workout

Full Body Tabata Workout 3