Tag Archives: exercise

Reverse Lunge Knee Up Hop

Posted on by
Reply

Hey there, it’s time for a new Home Exercise of the Week! This week I have a lower body exercise that will get your legs burning and your heart pumping called the Reverse Lunge Knee Up Hop.

This is an exercise that will take some practice but it is fun to do and the benefits are great. The Reverse Lunge Knee Up Hop works your quadriceps, hamstrings, glutes, calves, all the little stabilizer muscles of the ankle, your abs, and your balance and coordination. The jump also adds a plyometric component to the exercise that will work on your cardiovascular endurance and those fast twitch muscle fibers. As you can see there are a lot of muscles being activated in this move! If you’re just starting out with these and you can’t do the jump just yet then you can do the lunge knee up without the hop and then work your way up to adding the jump in.

Let’s take a look at the key performance points of the Reverse Lunge Knee Up Hop.

  • stand nice and tall with your abs engaged and take a big step back with your left leg
  • from this position, come straight down by bending both knees until each leg is at a 90 degree angle
  • make sure to stay as upright as possible
  • pushing through your right heel, come up out of the lunge and drive your left knee up in front of you while using that momentum to hop your right foot off the floor
  • land from the hop and immediately go back in to the lunge with your left leg
  • repeat for your desired amount of reps and then repeat the movement with your right leg

So there you have the Reverse Lunge Knee Up Hop. Take some time to practice the technique and start without the hop if you need to. Once you get the hang of it you can also hold on to some weights to make it even more challenging!

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

See you next week with another new exercise!

Gator Pushup Mountain Climber

Posted on by
Reply

Hello, it’s Home Exercise of the Week time again! This week I have a great combo exercise for you to try called the Gator Pushup Mountain Climber.

This is a tough one that will take some practice but the benefits are great and you will look pretty bad ass doing them! The Gator Pushup Mountain Climber works your chest, shoulders, triceps, core, hip flexors, and it builds endurance. If you can’t do the full pushup right away you can drop down to your knees and do a modified pushup then come back up on your toes to do the mountain climber. This modified pushup position will take some of the weight off your chest, shoulders, and triceps and make the exercise a bit easier.

Let’s take a look at the key performance points of the Gator Pushup Mountain Climber.

  • start in a full pushup position (or modified if needed) with one hand in line with your chest and the other hand slightly forward
  • while keeping your abs and glutes flexed, lower your body towards the floor until you’re almost touching then push back up and stop just before your arms lock out
  • now lift one foot off the floor and drive one knee forward while squeezing your abs
  • return your foot to the starting position and then repeat for the other leg
  • now you’re going to walk the hand that is in line with your chest forward until your other hand is in line with your chest. You’ve now switched the offset hand position
  • perform the pushup and mountain climber as previously described and repeat for your desired amount of reps. The pushup combined with the mountain climber is one full rep
  • you can walk forward for the whole set or you can add an extra challenge by walking backward for the last half of your set 

So there you have the Gator Pushup Mountain Climber. It’s a fun variation of the regular pushup and mountain climber but it is quite challenging so take your time getting the technique down and start from your knees if needed!

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

See you next week with another new exercise!

Kneel to Stand Jump Squat

Posted on by
Reply

Hello, it’s time for a new Home Exercise of the Week! This week I have a challenging leg and plyometric exercise to show you called the Kneel to Stand Jump Squat.

This is a great exercise to work your quadriceps, glutes, and hamstrings and it will also mimic a step up without having to use a step. The jump will also add a plyometric component which will give you a great cardiovascular workout and work your fast twitch muscle fibers.

Let’s take a look at the key performance points of the Kneel to Stand Jump Squat.

  • start in a kneeling position with your body nice and tall (don’t sit back on your heels)
  • lift your left leg and bring your foot underneath you without leaning to the side too much then repeat for your right leg. You are now in a squat position
  • keep your knees over your toes and your back straight in this squat position
  • now jump up as high as you can
  • once you land from your jump, squat down and then return to your knees
  • repeat the movement but this time lead with your right leg
  • keep alternating your lead leg to get equal work on both sides throughout your set

So there you have the Kneel to Stand Jump Squat. This will take some practice but once you get it down it is a great exercise to add to your lower or full body routine that will get your legs burning and your heart pumping!

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

See you next week with another new exercise!

Plank Shoulder Tap

Posted on by
Reply

Hey there, it’s time for a new Home Exercise of the Week! This week I have a great core exercise to show you called the Plank Shoulder Tap.

This is a great exercise to work your transverse abdominis which is the deepest layer of your abs that stabilize the entire low back and core muscles. It will also work your glutes, arms, wrists, and shoulders, as well as improving your balance and coordination. 

Let’s take a look at the key performance points of the Plank Shoulder Tap.

  • start in a full pushup position with your hands directly under your shoulders
  • separate your feet a bit to add some extra stability
  • keeping your abs tight and your hips as steady as possible, lift one hand and tap it on your opposite shoulder
  • return your hand to the floor and repeat on the other side
  • make sure to keep your abs as tight as possible to prevent your hips from rotating as you tap your shoulder

So there you have the Plank Shoulder Tap. Add this great core exercise to your routine and get those deep ab muscles fired up! If you find this exercise a little too challenging at first, you can modify it by dropping down to your knees and performing the exercise as described. This will reduce the amount of body weight you are holding.

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

See you next week with another new exercise!

Medicine Ball Side to Side Pushup

Posted on by
Reply

Hey there, it’s time for a new Home Exercise of the Week. This week I have an upper body exercise to show you called the Medicine Ball Side to Side Pushup.

This is a great exercise to work your chest, shoulders, triceps, and core. I’m using a weighted medicine ball for this exercise but if you don’t have one you can use any medium sized ball like a soccer or volleyball. The uneven position targets the muscles from different angles, challenges the core, and increases the intensity for one side. If you find this exercise a little too challenging from the full pushup position, you can drop down to your knees to complete your reps.

Let’s take a look at the key performance points of the Medicine Ball Side to Side Pushup.

  • start in a full pushup position with your hands wider than your shoulders and in line with your chest with one hand on the ball and one on the floor
  • descend towards the floor while engaging your abs and glutes (this will keep your back nice and straight)
  • try to get as close to the floor as you can and once you feel a good stretch in your chest muscles, push back up to the starting position without locking your elbows
  • from this top position push the ball underneath and across your body to the other hand and now you will repeat the movement for that side while keeping your abs and glutes engaged
  • if this is too challenging from the full pushup position drop down to your knees to complete your reps but just make sure to keep your hips down

So there you have the Medicine Ball Side to Side Pushup. Try adding this exercise to your upper body or full body routine to add an extra challenge and to hit those muscles a little differently. 

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

See you next week with another new exercise!