Tag Archives: lower body

Split Squat Jump

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Hey everyone!  It’s time for a new Home Exercise of the Week and this week I have a plyometric lower body exercise for you to try.  It’s called the Split Squat Jump and I won’t lie…this one is going to burn!  Don’t let that scare you away though because the benefits outweigh the temporary discomfort.

The Split Squat Jump is going to target your quadriceps, hamstrings, glutes, and calves. This will also help to improve your balance and the plyometric component of the exercise will burn more calories and help improve your cardiovascular conditioning.

Let’s take a look at the key points to doing the Spit Squat Jump properly.

  • start in a lunge position with one foot in front of you and one behind
  • maintain an upright position throughout the movement with your head up and shoulders back
  • lunge down until both legs are at 90 degree angles
  • from the bottom position, explode up quickly jumping in the air while maintaining your leg position
  • land from the jump and immediately lunge down again and repeat
  • do 10 to 12 reps on one side or for the desired amount of time then switch to the other side

So there you have the Split Squat Jump!  Give it a try and let me know how you do.  Work hard, stay healthy and I’ll see you next week with another new exercise!

Bridge Hold Knee Crunch

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Hey everyone!  It’s time for another Home Exercise of the Week and this week I have a great exercise that is going to isometrically work your hamstrings, glutes, shoulders, and triceps and it will also work your core.

It’s called the Bridge Hold Knee Crunch and it’s a great exercise that you can do for time or reps.  30 seconds each leg or 15 to 20 repetitions for each leg is a good place to start.

Let’s look at the key points to doing the Bridge Hold Knee Crunch.

  • sit on the floor, lean back slightly and place your hands on the floor behind you
  • keep your feet flat on the floor with your knees bent and drive your hips upward
  • keep your hips up throughout the movement and squeeze the glutes
  • take one foot off the floor and pull your knee in towards your chest while squeezing your abdominals
  • extend your leg back out and repeat for desired reps or time then switch legs to complete the set
  • to make this a bit easier, lay your upper body on the floor while performing the movement

So there you have the Bridge Hold Knee Crunch!  Give it a try and let me know how you do.  I will see you next week with another new exercise!

Full Body Tabata Workout 3

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Hello and Happy New Year everyone!  It’s 2014 and this year has been off to a very cold start.  We are in a deep freeze and I’m sure many of you would rather stay in your warm home than go out in the freezing cold.  To help you stay warm at home and kick off 2014 on the right foot, here is a Full Body Tabata Workout for you to try for this weeks Home Workout of the Week!

It’s an intense workout packed with plenty of plyometric and core exercises that will get you sweating in no time!

Leave a comment and let me know how you do!

Full Body Tabata Workout 3

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

Tabata 5

Tabata 6

Lower Body Circuit Workout/Abdominal Tabata

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Hey everyone, it’s time for another Home Workout of the Week and this time I have a Lower Body Circuit Workout/Abdominal Tabata for you to try!

There are a few plyometric exercises in this routine so make sure you are properly warmed up before starting this.

You will do three rounds of the leg circuit before moving on to the abdominal tabata and there are two different tabata’s for the abs.

Work hard, get a good sweat going, and burn some calories before the holidays!

Lower Body Circuit Workout/Abdominal Tabata

Warm-Up

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

Circuit

Rest 60 to 90 seconds then repeat the circuit 2 more times

Abdominal Tabata

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

Tabata 1

Tabata 2

 

Full Body Workout with Weights

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Hey everyone!  The holidays are fast approaching and during this time of year there is an abundance of food and goodies to tempt you so to help you stay on track and keep your metabolism revved up, I have a Full Body Workout with Weights for you to try for the Home Workout of the Week!

For this workout you will need a stability ball and some dumbbells.  If you don’t have either then you can use some objects around the house that provide resistance like water bottles or soup cans.  A stability ball and a couple of weights are fairly inexpensive though and I definitely recommend picking some up to have at home so you can get a workout in anytime.

Give this Full Body Workout with Weights a shot and let me know how you do!

Full Body Workout with Weights

Warm-Up

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

Superset 1

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Rest for 30 to 60 seconds then repeat the superset 1 more time