Tag Archives: exercise

Mountain Climber Kickback

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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!

Giant Superset Workout

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Hey everyone!  I have a new Home Workout of the Week for you to try and this one is really going to test your endurance.  I’m calling it the Giant Superset Workout!

This Giant Superset Workout has 1 round of 24 exercises that you will do one after the other with little to no rest in between each.  It’s going to be tough but do the best you can and when you are finished there will be sweat (and maybe tears) but you will also have worked your entire body and the little amount of rest will add a great cardiovascular component to the workout as well.

So give this Giant Superset Workout a try and let me know how you do!

Giant Superset Workout

Warm-Up

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

Superset

30 Minute Full Body Workout

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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!

At the fitness clubThere 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

Rest for 1 minute then repeat the superset 2 more times

10 minute cooldown and stretching

Lateral Lunge Helicopter

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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!

Bird Dog Crunch

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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!