Side Plank Contralateral Knee Tuck

Posted on September 11, 2014 by admin

Hey there! I have a new Home Exercise of the Week to show you and this core exercise is going to target your obliques as well as work your shoulders isometrically. It’s called the Side Plank Contralateral Knee Tuck and it is quite challenging so take it slow until you get the hang of it and then work your way up to higher reps.

Let’s take a look at the key points to doing the Side Plank Contralateral Knee Tuck properly.

start in a side plank position with your elbow directly under your shoulder
offset your foot position by bringing your top leg to the front and your bottom leg to the back
raise your hips up until your body is straight and contract your abdominals
extend your top arm overhead and from this position drive your bottom knee up underneath you and at the same time bend your top arm so the elbow and knee meet in the middle
squeeze your abdominals then return to the starting position
repeat for the desired amount of time or reps then do the same for the other side

So there you have the Side Plank Contralateral Knee Tuck. It’s a tough one but well worth the effort! If you have any questions please comment on this post or feel free to email me.

Happy planking!

Quick Glute Firming Workout

Posted on August 26, 2014 by admin

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 this 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

Lateral Lunge Helicopter – 15 reps
Hip Bridge Swing – 15 reps
Split Squat Jump – 12 reps each side
Bridge Hold Knee Crunch – 12 reps each side
Bird Dog Crunch – 15 reps each side
Mountain Climber Kickback – 15 reps each side
Plank Jumping Jack– 30 seconds

Rest 1 minute then repeat the superset 2 more times

Hip Bridge Swing

Posted on July 29, 2014 by admin

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 May 2, 2014 by admin

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!

Giant Superset Workout

Posted on April 25, 2014 by admin

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