Tag Archives: exercise

Heel Touch Crunch

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Hey there! It’s time for a new Home Exercise of the Week and this week I have one of my favourite ab exercise for you to try called the Heel Touch Crunch.

The Heel Touch Crunch is going to focus on your upper abs and obliques. The move is simple but don’t let that fool you. You’re going to get a nice burn from this one! 

Let’s take a look at the key performance points of the Heel Touch Crunch.

  • start by laying face up on your mat with your knees bent and feet flat on the floor
  • flex your abs and pull your belly button down towards the floor to keep your abs engaged and your lower back flat against the floor
  • crunch your upper body up until your head and shoulders are off the mat
  • keep looking up to avoid tucking your chin in to your chest
  • from this starting position, reach your left hand towards your left foot and tap your heel (this will give you a nice contraction in your oblique)
  • return to the center and immediately reach your right hand towards your right foot and tap your heel
  • keep your abs engaged throughout and alternate back and forth for your desired amount of reps or time

So there you have the Heel Touch Crunch. Add this to your routine and fire up those abs! 

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

 

Compass Jump Squat

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Hello! It’s time for a new Home Exercise of the Week and this week I have a great plyometric exercise for you to try called the Compass Jump Squat.

The Compass Jump Squat is going to fire up all the muscles of your lower body including glutes, hamstrings, quadriceps, and calf muscles. The jump component will also work your fast-twitch muscle fibers and give you a great cardiovascular workout which means a higher heart rate and more calories burned.

Let’s take a look at the key performance points of the Compass Jump Squat.

  • start by standing tall with your feet shoulder width apart and toes pointed slightly outward
  • squat down until your thighs are parallel to the floor while keeping your weight on your heels
  • maintain a straight back and keep your knees in line over your toes (don’t let your knees push forward past your toes)
  • from this squat position jump up as high as you can and turn your body 90 degrees clockwise
  • land from the jump and immediately go back down in to a squat
  • jump and turn another 90 degrees clockwise and repeat the movement until you have come all the way around
  • now repeat the 90 degree jump squats but this time go counterclockwise
  • keep squatting and jumping until you have reached your desired amount of reps or time

So there you have the Compass Jump Squat. You’ll be sweating, you’ll be huffing and puffing, but you’ll be working all those major leg muscles and burning lots of calories in the process!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Bicycle Claps

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Hey there! It’s time for another new Home Exercise of the Week and this week I have a great exercise for you to try called Bicycle Claps.

Bicycle Claps are going to get your abs burning and you will also be working your hip flexors (hip flexors are the muscles that help raise your legs up). The move is fairly straight forward but it does take a bit of co-ordination and balance so it may take a bit of practice to get good at it. 

Let’s take a look at the key performance points of Bicycle Claps.

  • start by sitting up on your mat and leaning back at a 45 degree angle
  • bend your legs and raise both feet off the floor
  • engage your abs by squeezing your stomach throughout the movement
  • from this starting position, extend your right leg while keeping your left leg bent
  • while you are extending your right leg, reach underneath your bent left leg and clap both hands together
  • return your right leg to the starting position and at the same time extend your left leg
  • now clap your hands together under your bent right leg
  • alternate back and forth for your desired amount of reps or time
  • remember to keep your abs engaged, upper body at a 45 degree angle, and your feet off the floor throughout the entire exercise

So there you have Bicycle Claps. You’ll be well on your way to a strong core if you add this move to your exercise routine!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Glute Bridge Walkout

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Hello! It’s a new week which means it’s time for another new Home Exercise of the Week! This week I have a great lower body and posterior chain exercise for you to try called the Glute Bridge Walkout.

The Glute Bridge Walkout will really fire up your glutes and hamstrings. The move is simple but don’t let that fool you…these are tough! I’m demonstrating the bodyweight version in the video but you can make this even more challenging by placing a weight plate on your stomach throughout the movement. 

Let’s take a look at the key performance points of the Glute Bridge Walkout.

  • start by lying face up on your mat with your knees bent and feet flat on the floor
  • from this position, drive your hips up as high as you can and squeeze your glutes
  • now take small steps forward on your heels while keeping your glutes up
  • maintain your weight on your heels throughout the movement
  • once your legs are almost straight, reverse the movement and take small steps back to the starting position, again while keeping your hips up throughout
  • always remember to keep your hips up, your glutes engaged, and walk on your heels
  • repeat for your desired amount of reps or time

So there you have the Glute Bridge Walkout. If you want to get buns of steel then definitely add this exercise to your routine. It’s going to burn but it’ll be worth it!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Spiderman Pushups

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Hey there! It’s a new week which means it’s time for a new Home Exercise of the Week! This time I have a challenging upper body exercise for you to try called Spiderman Pushups.

Spiderman Pushups will work your chest, shoulders, and triceps, and the knee driving up towards your elbow will give your core a really good workout. If you have trouble doing the full pushup, you can start with the modified from-the-knees version which you can see in the video demonstration. 

Let’s take a look at the key performance points of Spiderman Pushups.

  • start by getting in to a full pushup position with your hands wider than your shoulders and in line with your chest
  • squeeze your abs and your glutes to keep your body nice and straight and to prevent your hips from dropping
  • now lower your body down towards the floor keeping your arms at about a 45 degree angle from your body
  • as you are lowering your body down towards the floor, lift your left foot off the floor and drive your left knee towards your left elbow
  • your knee should reach or almost reach your elbow at the bottom portion of the pushup
  • push your body back up while returning your left leg to the starting position
  • now repeat the pushup but this time drive your right knee towards your right elbow
  • return to the starting position and then keep alternating sides until you have completed your desired amount of reps or time
  • for a slightly easier modified version, drop down to your knees and perform the exercise from your knees throughout the set

So there you have Spiderman Pushups. It’s a tough one but once you get the move down it looks pretty cool and you will get those upper body muscles and core fired up!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!