Tag Archives: full body

Burpee Jump Lunge

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HOME EXERCISE OF THE WEEK

The Burpee Jump Lunge is a very challenging full body exercise that is going to target your quadriceps, hamstrings, glutes, core, shoulders, and arms. The plyometric component is also going to work on your balance, coordination, your cardiovascular system and the fast-twitch muscle fibers that are responsible for big explosive movements. 

Let’s take a look at the key performance points of the Burpee Jump Lunge.

  • crouch down and place your hands on the floor as if you were going to do a pushup
  • jump your feet back until you are fully extended in a full plank position
  • from this full plank position, jump your feet back up and underneath you then jump straight up and bring your left leg forward and your right leg back so that you land from the jump in a lunge position
  • make sure both legs are at 90 degree angles at the bottom of the lunge and your weight is placed on your front heel
  • from here, jump straight up and switch your legs in the air so that your right leg is forward and your left leg is back
  • land from the jump in to a lunge position again and repeat the upward jump
  • now land from this jump with both feet together and immediately bring your hands down to the floor and repeat the burpee
  • repeat the entire sequence of moves for your desired amount of reps or time
  • always make sure to keep your abs engaged throughout the movement

So there you have the Burpee Jump Lunge. This is a great exercise to add in to a HIIT session or a full body routine. It won’t be easy but you will be burning a ton of calories while building muscular and cardiovascular strength and endurance. Get ready to sweat!

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

See you next week with another new exercise!

TRX Squat and Y Fly

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Happy New Year everyone!  I hope you all had a great holiday and now that 2019 is in full swing, I have a new Home Exercise of the Week for you to try.

I’m sure a lot of you have health and fitness new year’s resolutions so to help you out with that here’s a full body move called the TRX Squat and Y Fly.

The TRX Squat and Y Fly is going to work your quadriceps, hamstrings, glutes, shoulders, and upper back.  The TRX is ideal for this exercise but if you don’t have one you could also use a band attached to a door.

Let’s take a look at the key performance points of the TRX Squat and Y Fly.

  • grab the handles of the TRX and raise your arms up in to a Y shape keeping your arms fully extended
  • now step back until there is no slack on the TRX
  • keep your arms straight and lower them down in front until your hands are at shoulder height while at the same time leaning back and letting the TRX support your body weight (this will be your starting point)
  • keeping your arms extended, lower your body in to a squat while keeping your body weight on your heels
  • push up through your heels and as you come up out of the squat, raise your arms above your head in to the Y position pulling your body upright and squeezing your shoulders and upper back muscles
  • lower your arms back down to shoulder height while leaning back and repeat the movement for your desired amount of reps or time

So there you have the TRX Squat and Y Fly.  This is a fairly simple but very effective full body exercise.  Add this in to your full body routine to work multiple muscles and burn more calories.

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

See you next week with another new exercise!

Kettlebell Wood Chopper

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Hey there, I have a new Home Exercise of the Week for you to try called the Kettlebell Wood Chopper.  This is a great full body exercise that primarily works your core (especially obliques), quadriceps, glutes, hamstrings, and shoulders.

If you don’t have a kettlebell you can also do this with a medicine ball, dumbbell, or any weighted object you have at home that is easy to hold on to.

Let’s take a look at the key performance points of the Kettlebell Wood Chopper.

  • stand tall with your feet shoulder width apart and toes pointed slightly outward
  • hold the kettlebell down in front of you
  • descend in to a squat while keeping your abs tight and twist to your left so the kettlebell is to the outside of your left leg
  • keep your weight on your heels throughout the squat
  • come up from the squat position while swinging the kettlebell up and diagonally to the right
  • at the top position make sure your feet are firmly planted and your upper body is twisted to the right
  • keep your abs engaged throughout the movement
  • keep your arms as straight as you can and lower the kettlebell back down and to the left as you squat
  • repeat for your desired amount or reps or time and then repeat for your right side

So there you have the Kettlebell Wood Chopper.  Add this exercise to your full body routine or as part of your ab routine.  Your obliques will thank you for it!

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!

Burpee Medicine Ball Overhead Toss

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Hello, it’s time again for a new Home Exercise of the Week.  This week I have another variation of everyone’s favourite exercise…the burpee!  I call it the Burpee Medicine Ball Overhead Toss.

This variation of the burpee is going to give your core an extra challenge since you will be adding the instability of placing your hands on the ball when you’re in the full plank position.  As with other burpees, you will also be working your legs, shoulders, and arms.  The shoulders will get an extra workout as well with the overhead throw of the medicine ball.  And don’t forget the cardiovascular conditioning you will get when your heart is pumping hard during this exercise!

Let’s take a look at the key performance points of the Burpee Medicine Ball Overhead Toss.

  • crouch down and place a medicine ball down on the floor in front of you
  • keeping your hands on the ball and under your chest, jump your feet back until you are fully extended in a full plank position
  • keep your abs engaged to maintain your balance on the medicine ball
  • from this full plank position, jump your feet back up and underneath you then pick the ball up and stand up while trying to keep your back as straight as possible (like standing up from a squat)
  • once you are fully upright throw the medicine ball straight up over your head and then catch it on the way back down
  • lower the ball to the floor and repeat the movement for your desired amount of reps or time

So there you have the Burpee Medicine Ball Overhead Toss.  Add this fun variation of the burpee in to your full body routine and let the sweating begin!

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!

Single Leg Dumbbell Romanian Deadlift

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Hey there, it’s time for a new Home Exercise of the Week!  This week’s exercise is called a Single Leg Dumbbell Romanian Deadlift and it’s a great lower body exercise that will target your glutes, hamstrings, and lower back as well as working on balance and the stabilizer muscles of the ankle.

If you don’t have dumbbells, you can use any heavy object that is easy to hold on to or you can even do this without added weights and use your own body weight.

Let’s take a look at the key performance points of the Single Leg Dumbbell Romanian Deadlift.

  • grab on to a pair of dumbbells and hold them at your side while standing tall
  • lift your left foot off the floor and slightly bend your right knee
  • keep your back straight, your shoulders back, and bend at the waist to descend in to the deadlift
  • maintain the same slight bend in the right knee throughout the movement and let the weights hang freely from your arms
  • push your hips back while bending down and push your right knee outward to keep it from caving in
  • lower your upper body towards the floor until you feel a good stretch in the back of your right leg
  • squeeze your glutes and come back up to the starting position until you are standing nice and tall
  • keep your left foot off the floor as much as you can throughout your set unless you need to re-balance yourself
  • complete for your desired amount of reps or time and then repeat for your left leg

So there you have the Single Leg Dumbbell Romanian Deadlift.  Add this in to your lower or full body routine and in time you will feel stronger and have more balance.

Let me know how you like this exercise in the comments below or if you have any questions.

See you next week with another new exercise!