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

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

Warm-Up

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

Superset

Lateral Lunge Helicopter – 12 reps
Spiderman Pushup Knee Tuck – 10 to 12 reps
Squat and Hold – 30 seconds
Burpee – 8 to 10 reps
Side to Side Pushup – 10 to 12 reps
Superman Back Row – 12 reps
Split Squat Jump – 10 reps each leg
Bird Dog Crunch – 15 reps each side
Reverse Lunge One Leg Deadlift – 10 reps each side
Plank Jumping Jack – 30 seconds
Wall Sit Shoulder Press – 30 seconds
Plank Back Row – 12 reps
Side Tricep Pushup – 10 to 12 reps each side
Reverse Lunge Leg Kick – 10 reps each leg
Cross Body Mountain Climber – 20 reps
In and Out Crunches – 15 to 20 reps
Shoulder Walkout – 8 to 10 reps
Helicopter – 10 to 12 reps
Close Grip Pushup – 10 to 12 reps
Sea Turtle – 30 seconds
Plank Crawl – 30 seconds
Bridge Hold Knee Crunch – 10 to 12 reps each leg
Suicide Pushup – 10 reps
V Crunch – 15 to 20 reps

30 Minute Full Body Workout

Posted on April 4, 2014 by admin

Hey everyone!

If you don’t have a lot of time in your day to go to the gym and get a workout in then give this 30 Minute Full Body Workout a try that you can do right in your living room!

There is always time for fitness so make sure you are including it in your day and reap the benefits of a healthy lifestyle!

This workout will increase your heart rate, make you sweat, burn calories, and strengthen your muscles. Give it a shot and let me know how you do!

Click on the links for video demonstrations of the exercises.

30 Minute Full Body Workout

Warm-Up

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

Superset – perform as many reps as you can in the allotted time

Lateral Lunge Helicopter – 1 minute
Spiderman Pushup Knee Tuck – 1 minute
Split Squat Jump – 30 seconds each side
Suicide Pushup – 1 minute
Bridge Hold Knee Crunch – 30 seconds each side
Superman – 6 reps with 10 second holds each rep
Plank Jumping Jack – 1 minute
Bird Dog Crunch – 30 seconds each side

Rest for 1 minute then repeat the superset 2 more times

10 minute cooldown and stretching

Plank Jumping Jack

Posted on February 21, 2014 by admin

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!

Homebody Training

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

Tag Archives: plank

Quick Glute Firming Workout

Mountain Climber Kickback

Giant Superset Workout

30 Minute Full Body Workout

Plank Jumping Jack