Legs, Back, Core Workout

Posted on September 3, 2013 by admin

Hello there! It’s time for another Home Workout of the Week. Last week I showed you a Chest, Shoulder, and Tricep Workout and this week we will switch things up and work the muscles of the legs (quadriceps, hamstrings, glutes, and calves), the back, and your core.

There are 3 rounds for each superset and to burn some extra calories and increase your cardiovascular endurance, some jumping jacks have been added in to each superset.

Try out the Legs, Back, and Core Workout and let me know how you do!

Legs, Back, Core Workout

Warm-Up

10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Bridges
12 Spiderman Climbs

Superset 1

Jump Squat and Hold – 6 reps with a 5 sec hold after each rep
Plank Back Row – 20 reps total
Around the World – 15 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Superset 2

Reverse Lunge Leg Kick – 10 reps each leg
Superman Back Row – 12 reps (hold the superman position while doing the back row)
V Crunch – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Superset 3

Reverse Lunge 1 Leg Deadlift – 10 reps each leg
Sea Turtle – 30 seconds
Bird Dog – 20 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Chest, Shoulder, Tricep Workout

Posted on August 27, 2013 by admin

Hey everyone! It’s time again for another Home Workout of the Week. I hope you were able to try out the Tabata workouts over the last couple of weeks and have been feeling good and energized.

We’re going to switch things up a bit this week and focus on three muscle groups that work together with every exercise…Chest, Shoulders, and Triceps! You will get an intense muscle pump when combining these three muscle groups due to the fact that one or more of the muscles will be a secondary mover to the prime mover. In a pushup for example, the prime mover doing the most work are your chest muscles but assisting with the pushup are the muscles of your shoulders and triceps…these are the secondary movers. Combining these muscle groups in a superset will therefore give you a greater pump and work the muscles more to the point of fatigue than doing them separately.

There are many great combinations of muscle groups to consider when designing a workout and the key is to change things often to keep your body guessing and in a constant state of growth and adaptation.

So, give the Chest, Shoulder, Tricep Workout a shot and let me know how you do!

Chest, Shoulder, Tricep Workout

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
10 Pushups

Superset 1

Side to Side Pushup – 10 to 12 reps
Shoulder Walkout – 10 reps
Tricep Dip – 10 to 15 reps

Rest for 60 to 90 seconds then repeat the superset 2 more times

Superset 2

Stability Ball Pushup – 10 to 12 reps
One Arm Plank Shoulder Circle – 10 reps forward and backwards for each arm
Side Tricep Pushup – 10 to 12 reps each side

Rest for 60 to 90 seconds then repeat the superset 2 more times

Superset 3

Suicide Pushup – 12 reps (change lead hand halfway through the set)
Alternating One Arm Side Balance Plank – 10 to 12 reps total
Close Grip Pushup – 10 to 12 reps

Rest for 60 to 90 seconds then repeat the superset 2 more times

Upper Body/Core Tabata Workout

Posted on August 20, 2013 by admin

Hey everyone! I hope you had a great workout last week doing the Lower Body/Core Tabata! For the Home Workout of the Week this week, I have an Upper Body/Core Tabata workout for you to try. It’s in the same style as last week but you will be working all upper body muscles, core, and your cardiovascular conditioning.

Try it out and let me know how you do!

Upper Body/Core 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

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
10 Pushups
12 Spiderman Climbs

Tabata 1

Suicide Pushup (change lead hand on each round)
Forward Bicycle

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Lower Body/Core Tabata Workout

Posted on August 14, 2013 by admin

Hey everyone! It’s time for another Home Workout of the Week! This week I have a Lower Body and Core Tabata workout for you to try.

Tabata’s have been gaining popularity in the fitness industry over the last while due to it’s effectiveness at revving up your metabolism and ability to burn massive calories in a short amount of time. They are also great for increasing your cardiovascular endurance as your heart rate will remain fairly high throughout.

If you’re not familiar with Tabata’s, they are short bursts of activity followed by short rests with as many sets as you see fit. Tabata’s are really great for busy people who don’t have time to do an hour workout. A Tabata workout can be done in as little as 10 minutes

For this week’s Tabata workout however I have 6 pairs of exercises for you to do with 4 sets of each. Combined with the warmup, this workout should take you approximately 30 to 40 minutes to complete. If you’re short on time, just pick a couple sets of exercises and you can complete this in as little as 10 minutes.

So give it a shot and get ready to sweat! Also note that the rest time between each group of exercises is 1 minute. If this is your first time doing a Tabata workout, you may need to rest a bit longer until your cardiovascular endurance improves.

Lower Body/Core Tabata Workout

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
10 Pushups
12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Full Body Circuit Workout 2

Posted on August 6, 2013 by admin

I have another Full Body Circuit Workout for you to try this week for the Home Workout of the Week! The feedback I have received from last weeks workout was that it was very effective and there were a lot of sore muscles going on so this workout should be equally effective!

This workout has the same structure as last weeks but the exercises are different. The goal is to do all 8 exercises before taking a rest and then repeating it two more times before moving on to the core finisher. Do your best and get that liquid awesome pouring!

Full Body Circuit Workout 2

Warm-Up

30 seconds of Jumping Jacks
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset

In and Out Squat Jump – 15 reps
Sumo Squat – 15 reps
Reverse Lunge Leg Kick – 10 reps each leg
One Leg Deadlift – 10 reps each leg
Close Grip Pushup – 10 to 15 reps
Tricep Dip – 10 to 15 reps
One Arm Plank Shoulder Circles – 10 reps forward and backwards for each arm
Superman – 5 reps with a 10 second hold for each

Rest for 60 to 90 seconds then repeat the superset 2 more times

Core

Plank Crawl – 30 seconds
Crunch and Hold Leg Scissors – 20 to 30 reps
V Up Roll Up – 20 reps
Cross Body Mountain Climber – 20 to 30 reps
In and Out Crunches – 15 to 20 reps
Around the World – 10 to 12 reps

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Tag Archives: physical fitness

Legs, Back, Core Workout

Chest, Shoulder, Tricep Workout

Upper Body/Core Tabata Workout

Lower Body/Core Tabata Workout

Full Body Circuit Workout 2