Tag Archives: glutes

Cross Body Punch Jump Squat

Posted on by
Reply

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

Posted on by
Reply

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

 

Quick Glute Firming Workout

Posted on by
Reply

Hey there!  It’s time for a new Home Workout of the Week.  Everyone is looking to firm up their backside and to do that you need to strengthen and challenge your glutes.  With glutesthis Glute Firming Workout you will do just that.  You’re butt and legs are going to be screaming at you but it’ll be worth it!  You’ll also be working your core as well as burning a lot of calories due to the cardiovascular nature of circuit training.

Make sure you properly warm up, perform 3 rounds of each superset, then stretch.

Click on the links to see video demonstrations of the exercises.

 

Glute Firming Circuit

Warm-Up

  • 12 Bodyweight Squats
  • 12 Glute Bridges
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset

Rest 1 minute then repeat the superset 2 more times

 

Hip Bridge Swing

Posted on by
Reply

Hey everyone!  I have a new Home Exercise of the Week for you to try.  This one is called the Hip Bridge Swing and it’s a great exercise to work your hamstrings, glutes, triceps, shoulders, and obliques!

Let’s take a look at the key points to doing the Hip Bridge Swing properly.

  • start by sitting on your mat with your knees bent, feet flat on the floor, and leaning back on your hands
  • from this position you will drive your hips upward while squeezing your glutes, contracting your abs, and keeping your head in line with your spine
  • from the top position of the exercise take your right hand off the floor and reach up and over across your body to your left twisting and contracting your abs as you do so
  • return your right hand to the floor and lower your hips until you are almost touching the floor
  • drive your hips up again until your body is as straight as can be and lift your left hand up and over towards the right side of your body while contracting your abs
  • return to the starting position while keeping your butt off the floor throughout the entire set and repeat for the desired amount of reps or time

So there you have the Hip Bridge Swing!  Add this in to your lower body or full body routine and get those glues and hamstrings burning!

Mountain Climber Kickback

Posted on by
Reply


Hey there!  I have a new Home Exercise of the Week for you to try and this week we’re going to focus on your core and glutes.

The exercise is called the Mountain Climber Kickback and it will primarily work your abdominals, glutes, and lower back.  It will also isometrically work your shoulders and arms.

Let’s take a look at how to do the Mountain Climber Kickback properly.

  • get in to a full plank position with your hands on the floor and in line underneath your shoulders
  • make sure your body is straight with your head in line with your spine, glutes flexed, and your belly button pulled in toward your spine
  • without raising your hips up too much drive your left knee up towards your left arm and crunch the abs
  • extend the leg back and raise it up while squeezing your glutes
  • repeat for desired amount of reps or time then complete a set with your right leg

So there you have the Mountain Climber Kickback.  Add this in to your workout routine and get your core and glutes burning!