Training and Nutrition Tip – Plateau’s

Posted on October 5, 2015 by admin

Sometimes a plateau is reached in your training program after initial progress. This is due to your body being lighter and burning less energy with every activity you do. To get over this plateau either increase your activity, consume a little bit less food with each meal, or a combination of both. If you are trying to gain lean muscle mass then you need to consume more calories during each meal. Measure your progress often so you can adjust your plan and minimize the occurrence of these plateau’s!

Leg Tabatas

Posted on June 15, 2015 by admin

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

Split Squat Jump (one side each round)
Hip Bridge Swing

Tabata 4

In and Out Jump Squat
Bridge Hold Knee Crunch (one side each round)

Back, Bicep, and Core Workout

Posted on May 28, 2015 by admin

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

Plank Back Row – 20 reps total
Curl Up, Hammer Down – 10 to 12 reps
Mountain Climber Kickback – 12 to 15 reps each side
Jumping Jacks – 30 seconds

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

Superset 2

1 Arm Elbow Out Row – 10 to 12 reps each side
Stability Ball Incline Dumbbell Curl – 10 to 12 reps
Bird Dog Crunch – 15 to 20 reps each side
Jumping Jacks – 30 seconds

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

Superset 3

Superman Back Row – 15 to 20 reps
Dumbbell Hammer Curl – 10 to 12 reps
Sea Turtle – 15 to 20 reps
Jumping Jacks – 30 seconds

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

Chest, Tricep, and Core Workout

Posted on May 21, 2015 by admin

Hey there! It’s time for another Home Workout of the Week and this week I have part two of a three part split routine. This workout is going to focus on the muscles of your chest, triceps, and again your abdominals. A strong upper body is important in your daily activities to help you lift things and move about more easily not to mention the great looking body that strong, toned muscles will create!

This Chest, Tricep, and Core Workout is quite challenging and very heavy on pushups so take your time and modify the pushups if needed by doing them from your knees. A thorough warm-up of the shoulder girdle is definitely needed to avoid injury so please make sure you don’t neglect your warm-up.

Do this routine once per week along with the Leg, Shoulder, and Core Workout and the upcoming Back, Bicep, and Core Workout.

Chest, Tricep, and Core Workout

Warm-Up

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

Superset 1

Medicine Ball Side to Side Pushup – 12 reps
Close Grip Pushup Mountain Climber – 10 reps
Pulse Up – 20 reps
Jumping Jacks – 30 seconds

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

Superset 2

Spiderman Pushup Knee Tuck – 6 reps
Tricep Dip (Chair or Bench) – 12 reps
V Crunch – 20 reps
Jumping Jacks – 30 seconds

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

Superset 3

Stability Ball Pushup – 12 reps
Side Tricep Pushup – 10 reps each side
Crunch and Hold Leg Scissors – 20 reps
Jumping Jacks – 30 seconds

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

Leg, Shoulder, and Core Workout

Posted on May 14, 2015 by admin

Hey everyone! Summer is fast approaching and that means less clothing and more of your body showing. Here is a new Home Workout of the Week for you to do that will help you shed some unwanted pounds and tone your legs, shoulders, and abdominals!

This Leg, Shoulder, and Core Workout is part of a split routine and the rest of the workouts to go along with this one will be coming in the weeks ahead. Do this workout at a minimum of once a week along with the other routines and you’ll be well on your way to a fit and toned summer body!

Note: There are a lot of plyometric moves in this routine which means high impact, jumping moves. If you are a beginner or have knee problems then I suggest you do not do any jumping and just do standard moves. For example, in the Cross Body Punch Jump Squat you would just do the punches then squat but not jump.

Leg, Shoulder, and Core Workout

Warm-Up

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

Superset 1

Cross Body Punch Jump Squat – 12 reps
Hip Bridge Swing – 12 reps
Side Plank Contralateral Knee Tuck – 15 reps each side
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Lateral Lunge Helicopter – 12 reps
Wall Sit Shoulder Press – 12 reps
Plank Jumping Jacks – 30 seconds
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Split Squat Jump – 10 reps each side
Shoulder Walkout – 10 reps
In and Out Crunches – 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Bridge Hold Knee Crunch – 10 reps each side
One Arm Plank Shoulder Circles – 15 reps forward circles, 15 reps backward circles for each side
V Up, Roll Up – 12 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Homebody Training

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

Tag Archives: exercise

Training and Nutrition Tip – Plateau’s

Leg Tabatas

Back, Bicep, and Core Workout

Chest, Tricep, and Core Workout

Leg, Shoulder, and Core Workout