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

Motivational Tip – One Step at a Time

Posted on April 9, 2015 by admin

A complete lifestyle overhaul all at once is a huge undertaking and can lead to feelings of being overwhelmed which can cause you to lose focus and give up. Instead focus on one small goal at a time and when staircase that goal becomes a habit, focus on another one. An example of a small goal is adding more fruits and vegetables in to your diet. These small goals introduced one by one add up to big changes over time and before you know it your lifestyle will be completely different than it used to be!

Cross Body Punch Jump Squat

Posted on March 26, 2015 by admin

Hey everyone! I’m back with a new Home Exercise of the Week and this time I have a great full body exercise for you to try called the Cross Body Punch Jump Squat.

This exercise will work your quadriceps, glutes, hamstrings, obliques, deltoids, and triceps as well as giving you a great cardiovascular workout.

If you have problems with your knees then I would suggest not doing the jump squat and instead just do a stationary squat.

Let’s take a look at the key points to doing the Cross Body Punch Jump Squat properly.

stand tall with your feet shoulder width apart and your fists up in front of you
rotate your body to the left while rotating your right foot and extending your right arm out to a punch
make sure that you are flexing your abs throughout the entire movement
return to the starting position then rotate your body to the right while rotating your left foot and extending your left arm
return to the starting position again and go in to a deep squat making sure you are sitting back on your heels
in one explosive movement jump up as high as you can and then land back in to a deep squat
repeat for the desired amount of reps

There you have the Cross Body Punch Jump Squat. Add this exercise to your full body routine and get those muscles working!

Nutrition Tip – Healthy Fats

Posted on March 23, 2015 by admin

Every day, add good fats to your diet. Good fats come from foods like olive oil, flax oil, raw mixed nuts, avocados, and ground flax seeds. One of the best things you can do as well is add a fish or algae oil supplement each day.

Homebody Training

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

Tag Archives: fitness

Chest, Tricep, and Core Workout

Leg, Shoulder, and Core Workout

Motivational Tip – One Step at a Time

Cross Body Punch Jump Squat

Nutrition Tip – Healthy Fats