Lateral Lunge Helicopter

Posted on March 21, 2014 by admin

Hey everyone! It’s time for another Home Exercise of the Week and this week I have combined two exercises in one to really burn your legs out and get your heart rate up.

The exercise is called the Lateral Lunge Helicopter and it’s going to target all the muscles of the lower body. It’s a plyometric move as well so get ready to sweat as your heart rate increases to pump all the oxygenated blood to the working muscles! You’ll not only be working your lower body but you will be working on your cardiovascular conditioning as well.

Also, if you hold a dumbbell with both hands in a half curled position while doing the movement you can get a good isometric bicep workout during the set!

Let’s take a look at how to do the Lateral Lunge Helicopter properly.

stand tall with your shoulders back and your feet shoulder width apart
lunge to your right and keep your body weight on your right heel
keep your left leg straight while squatting down on your right leg
push up through your right leg back to the starting position
squat down on both legs and then jump as hard as you can and turn 180 degrees in the air
you’ll now be facing the opposite direction
lunge to your left side to work your left leg and repeat the movement

So there you have the Lateral Lunge Helicopter! It is quite challenging but once you get the hang of it, you’ll want to add this in to your lower body or full body workout routine. Nothing gets you results more quickly than plyometric and dynamic movements!

Happy jumping and I’ll see you next week with another new exercise!

Split Squat Jump

Posted on March 7, 2014 by admin

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!

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!

Full Body Tabata Workout 3

Posted on January 7, 2014 by admin

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

Posted on December 12, 2013 by admin

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

Helicopter – 15 reps
In and Out Squat Jump – 15 reps
Jump Lunge Hold – 12 reps total with a 2 to 3 second hold between jumps
Reverse Lunge One Leg Deadlift – 10 reps each leg
One Leg Squat – 10 reps each leg
Three Angle Calf Raise – 10 reps each foot position

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.