Tag Archives: physical fitness

Plank Jumping Jack

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Hey everyone!  It’s time for the Home Exercise of the Week and this week I have a plyometric core exercise for you to try.  It’s called the Plank Jumping Jack and the plank part of the exercise will isometrically work your core and the jumping jack part of the exercise will add the plyometric component to increase your heart rate and burn more calories.

Let’s take a look at the key points to doing the Plank Jumping Jack properly.

  • get in to the plank position on your forearms and toes with your elbows directly underneath your shoulders, hips down, and head in a neutral position
  • contract your abdominals throughout the movement
  • jump your feet out wide and then jump them back to the starting position
  • repeat at a quick pace for the desired amount of reps or time
  • to modify the exercise for a slightly easier version you can step one foot out at a time instead of jumping

So there you have the Plank Jumping Jack.  Give it a try and let me know how you do.  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!

Spiderman Pushup Knee Tuck

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Hey everyone!  The Home Exercise of the Week series is back and I have a bunch of new exercises to show you over the next few months to take your training to the next level.  Some of these exercises will be very challenging but as always I will show you some modifications to make them more manageable.

So for this weeks exercise, I would like you to try the Spiderman Pushup Knee Tuck!  This is a great exercise for your chest, shoulders, triceps, and core.  It will also add a plyometric component to the exercise to increase your heart rate, burn more calories, and make you sweat!

As always, make sure your form is good and keep your core tight!  If you have any questions at all please leave a comment.

See you next week with another Home Exercise of the Week!

Quick Core Workout

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Hey everyone!  It’s Home Workout of the Week time and this week I have a Quick Core Workout for you to try.

manwomanYour core is very important to increase balance, posture, and back health especially if you have a job that involves a lot of sitting.  On top of the added health benefits, if you reduce your body fat enough you can get that sexy 6 pack look that a focused core workout routine can develop!

This Quick Core Workout is great if you don’t have a lot of time as there are only 10 exercise with 1 set of each so with little to no rest in between you should be able to finish this up in about 10 to 15 minutes.

Some of the exercises involve raising your legs up and down off the floor so if you feel any back pain at all please refrain from lowering your legs too close to the floor or discontinue and move on to the next exercise.

Give it a shot and feel the abs burn!

Quick Core Workout

1 set of each exercise with little to no rest between

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