Tag Archives: full body

Dumbbell Burpee Shoulder Press

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Hey there!  It has been a while since I’ve posted a new Home Exercise of the Week but the series is back and I have a whole bunch of new exercises to show you over the next few months.

This week I have the Dumbbell Burpee Shoulder Press.  This is a fantastic full body exercise that will target your quadriceps, hamstrings, glutes, core, shoulders, and triceps.  You will also get a really good cardiovascular workout from this exercise!  If you don’t have dumbbells that’s ok, you can use any substitute like a medicine ball, sandbag, or just put your hands up in the air.

Let’s take a look at the key points to doing the Dumbbell Burpee Shoulder Press properly.

  • have a pair of dumbbells (or substitute) in front of you at your feet
  • squat down and grab the handles of the dumbbells
  • from this position jump both feet back until you are in a full plank position while keeping your core flexed and tight
  • jump your feet back up to your hands and stand up with the dumbbells in your hands
  • press the weights up over your head to do the shoulder press
  • lower the weights back down to the floor and repeat

So there you have the Dumbbell Burpee Shoulder Press.  It’s a challenging exercise that will get you sweating and your heart pumping!

I’ll be back next week with another new exercise so stay tuned and feel free to leave a comment below about how you did with the exercise or if you have any questions.

Cross Body Punch Jump Squat

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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!

Quick Tabata Workout

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Hey everyone, I have a new Home Workout of the Week for you to try!

This Quick Tabata Workout will get your heart pumping, calories burned, and muscles pumped.  As always make sure that you pay special attention to your form in order to get the best and safest results.

Tabata workouts are quick but intense.  With the warm-up, you should be able to complete this workout in about 30 minutes but if you need to take longer breaks between each Tabata then that is perfectly ok.  In time with consistent workouts you will build up your endurance and intensity.

Have fun and get sweating!

Quick Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 12 Body weight Squats
  • 10 Pushups
  • 12 Spiderman Climbs
  • 30 seconds of Jumping Jacks

Tabata 1

Tabata 2

Tabata 3

Tabata 4

 

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