Tag Archives: homebody training

Burpee Jump Lunge

Posted on by
Reply

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!

Bicycle Twist

Posted on by
Reply

HOME EXERCISE OF THE WEEK

I have another great ab exercise for you to try this week called the Bicycle Twist and it is going to fire up your upper and lower abs, your obliques, and your hip flexors (hip flexors are the muscles that help raise your legs up). This move is a burner and it does take a bit of co-ordination and balance so don’t worry if you struggle with it a bit at first. Keep working at it and in time you will be “burning” through these! 😉

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

  • start by sitting up on your mat and leaning back at a 45 degree angle
  • bend your legs, raise both feet off the floor, and put your hands behind your head
  • engage your abs by squeezing your stomach throughout the movement
  • from this starting position, extend your right leg while keeping your left leg bent
  • while you are extending your right leg, twist your upper body and bring your right elbow towards your left knee
  • return your right leg to the starting position and at the same time extend your left leg and bring your left elbow towards your right knee
  • alternate back and forth for your desired amount of reps or time
  • remember to keep your abs engaged, upper body at a 45 degree angle, and your feet off the floor throughout the entire exercise

So there you have the Bicycle Twist. It’s challenging and your abs will be screaming at you but it will be worth it!

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

See you next week with another new exercise!

Lunge Hold Shoulder Fly

Posted on by
Reply

HOME EXERCISE OF THE WEEK

The Lunge Hold Shoulder Fly is a great full body exercise that is going to target your quadriceps, hamstrings, glutes, core, rear shoulders, and the major upper back muscles including your rhomboids and trapezius muscles. The leg muscles will be worked isometrically while the rear delts and upper back muscles will be worked concentrically and eccentrically. You can give yourself even more of a challenge with this exercise by holding a dumbbell or weighted item in each hand.

Let’s take a look at the key performance points of the Lunge Hold Shoulder Fly.

  • start by stepping one foot forward and one foot back until you have a nice wide stance with your toes pointed forward
  • stand nice and tall and flex your abs to provide stability to your upper body
  • now bend at both knees and lower your body straight down until your legs are at 90 degree angles
  • keep your weight on your front heel as you lower your body and don’t let your front knee move forward past your toes (keep it in line with your front toes or slightly behind)
  • from this lunge position, raise your arms up to shoulder height in front of you
  • hold the lunge and slowly bring your straight arms out to your side while getting a good squeeze in your upper middle back (pretend you are grabbing something with your shoulder blades and back muscles to get a really good contraction)
  • return your arms out to the front and repeat the motion for your desired amount of reps or time while maintaining the lunge position
  • now switch legs and repeat the same amount of reps or time for that side

So there you have the Lunge Hold Shoulder Fly. It’s challenging and your legs and shoulders will be burning but it will be worth it. 

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

See you next week with another new exercise!

Cross Leg Wide Leg Situp

Posted on by
Reply

Hey there! It’s time for a new Home Exercise of the Week and this week I have a great ab exercise for you to try called the Cross Leg Wide Leg Situp.

The Cross Leg Wide Leg Situp is going to work your upper and lower abs as well as your obliques. It can be challenging in the beginning to sit all the way up without your legs lifting up too so you may want to have someone hold your legs down or brace them under something. In time, as your abs get stronger, you will be able to do this without bracing your legs.

Let’s take a look at the key performance points of the Cross Leg Wide Leg Situp.

  • start by laying face up on your mat with your legs straight and your feet nice and wide
  • place your left hand under your head and extend your right arm straight up towards the ceiling
  • flex your abs and without rounding your back, sit straight up while keeping your right arm extended towards the ceiling
  • now take that right arm and reach across towards your left foot while keeping your abs engaged
  • return to the middle and slowly lower yourself back down to the starting position
  • now switch arms so that your right hand is under your head and your left arm is extended up towards the ceiling
  • repeat the sit up but this time reach across with your left arm to your right foot
  • return to the center and slowly lower yourself back down to the starting position
  • keep alternating between each side for your desired amount of reps or time

So there you have the Cross Leg Wide Leg Situp. Definitely add this to your routine to get all areas of your abs fired up!

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

See you next week with another new exercise!

Bridge Hold Leg Raise

Posted on by
Reply

Hey there! It’s a new week and time for a new Home Exercise of the Week! This week I have another great lower body and ab exercise for you to try called the Bridge Hold Leg Raise.

The Bridge Hold Leg Raise is going to target your hamstrings, glutes, hip flexors, and abs. The glutes and hamstrings will be worked isometrically while the hip flexors will be worked through concentric and eccentric contraction. 

Let’s take a look at the key performance points of the Bridge Hold Leg Raise.

  • start by lying face up on your mat with your right knee bent and your left leg fully extended
  • from this position, drive your hips up as high as you can by pushing through your right heel and squeezing your glutes
  • now raise your extended left leg straight up in to the air while squeezing your abs
  • lower your left leg slowly back down until it is almost touching the floor 
  • keep raising and lowering your left leg while maintaining your weight on your right heel for your desired amount of reps or time
  • now bend your left knee and extend your right leg and repeat the movement on your right side for your desired amount of reps or time to finish off the set

So there you have the Bridge Hold Leg Raise. Add this in to your lower or full body routine and you’ll be on your way to stronger glutes and abs in no time!

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

See you next week with another new exercise!