Tag Archives: home exercise of the week

Cross Body V Up

Posted on by
Reply

Hey there, it’s time for a new Home Exercise of the Week!  This week I have another great core exercise for you to try called the Cross Body V Up.

The Cross Body V Up is going to work your upper and lower abdominal muscles as well as your obliques and hip flexor muscles.  There are a couple of ways to do this exercise.  The first is with one of your legs bent and the other is with both legs straight.  The bent leg version is a bit more challenging than the straight leg version so do the version that challenges you the most.

Let’s take a look at the key performance points of the Cross Body V Up.

  • start by laying down face up on the floor with both arms down by your side
  • keep your right knee bent and straighten your left leg
  • keep your left arm down along side your body and extend your right arm behind your head (this will be the starting position)
  • engage your abs by pulling your belly button in and down towards the floor
  • raise your left leg up in the air while at the same time raising your right arm up towards your left leg
  • keep your head as straight as possible throughout and really squeeze your abs at the top of the movement
  • slowly return the right arm and left leg back toward the starting position but don’t let your left foot, right arm, or head touch the ground (this will keep tension on the abs)
  • repeat for your desired amount of reps or time
  • once you have completed the set, switch sides so that your left leg is bent and your left arm is extended behind your head
  • complete your desired amount of reps or time for this side

So there you have the Cross Body V Up.  This is a very effective core exercise that will have your abs burning!

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

See you next week with another new exercise!

Spider Jump

Posted on by
Reply

Hey there, it’s time for a new Home Exercise of the Week!  This week I have a core and cardiovascular exercise for you to try called the Spider Jump.  This is a challenging exercise that will get you sweating and your heart pumping.  

The Spider Jump is a modification of the Running Mountain Climber and it will work your whole body but more specifically your abdominals and hip flexors.

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

  • start in a full plank position with your abs and glutes flexed and your hands directly under your shoulders
  • bring your left foot up and to the side of your body towards your left hand (if you’re flexible enough try to place your left foot just to the outside of your left hand)
  • from this position jump your right foot up towards the outside of your right hand while at the same time jumping your left foot back to the starting position
  • now jump your left foot up beside your left hand again while jumping your right foot back
  • keep jumping back and forth between your left and right foot until you reach your desired amount of reps or time
  • you can regress this movement to an easier version by stepping your feet up instead of jumping

So there you have the Spider Jump.  It’s not necessarily a fan favourite with my clients (I usually get a collective groan when I bust this one out) but very effective nonetheless!

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!

Bicycle Twist

Posted on by
Reply

Hello HomeBody Training followers, it’s time for a new Home Exercise of the Week!  This week I have a great core exercise for you to try called the Bicycle Twist.

The Bicycle Twist is going to work your upper and lower abs, obliques, hip flexors, and lower back.  This exercise requires a bit of coordination and can be a bit tricky to get the movement going smoothly but once you get it I think you will enjoy this one a lot.  I know I do but I’m weird that way. 😉 

Let’s take a look at the key performance points of the Bicycle Twist.

  • sit down on your mat with your knees bent and lean back until your upper body is around a 45 degree angle
  • clasp your hands together, engage your abs, and raise your feet off the floor
  • from this starting position rotate to the right while flexing your abs and extending your left leg forward
  • now rotate your upper body all the way to the left side while bringing in your left leg and extending your right leg forward
  • keep rotating your body and extending your legs in a slow and controlled movement
  • repeat for your desired amount of reps or time

So there you have the Bicycle Twist!  You can make this even more challenging by holding on to a medicine ball, dumbbell, kettlebell, baby, or anything you have at home that can add resistance! 

Let me know how you like the Bicycle Twist and if you have any questions in the comments below.

See you next week with another new exercise!