TRX Pistol Squat

Posted on August 8, 2018 by admin

Hello again, it’s time for a new Home Exercise of the Week. The exercise this week is a very challenging one that is done with a TRX suspension trainer. It’s called the TRX Pistol Squat.

The TRX in this exercise is mainly used to help maintain balance throughout the movement so if you don’t have one you can try doing the exercise without it, although it is much more difficult. In this case I recommend standing close to something you can hold on to for support and balance like a squat rack or even a chair. However, please do so with caution.

Let’s look at the muscles worked, benefits, and how to do the TRX Pistol Squat properly.

The TRX Pistol Squat is going to target your quadriceps, core muscles, glutes, and ankle stabilizers.

By doing this exercise you’re going to:

improve your balance and coordination
build more unilateral strength – the strength of one limb versus the other (by doing unilateral movements you will help to correct any imbalances that may have occurred from doing regular squats)
have greater joint integrity and movement
enhance muscular activation

Here are the key points to doing the TRX Pistol Squat correctly:

grab the TRX handles and stand far enough back from the anchor point until your arms are almost fully extended
raise one foot off the ground and extend in front of you
firmly plant your other foot on the ground and place your body weight on to your heel
squat down while continuing to put your weight on to the heel
keep your back straight and push your hips back while squatting (like you’re going to sit down on to a chair)
keep your knee from extending past your toes as you squat down
lower your body until your butt almost touches the ground
from this bottom position push through your heel to raise yourself back up to the starting position
as you push up make sure to keep your knee and foot aligned and facing forward
use the TRX to help keep you aligned, balanced, and as a tool to help pull yourself back up as needed

So there you have the TRX Pistol Squat. It’s a very hard exercise but the benefits are great.

Give it a try and let me know how you do in the comments below.

See you next week with another new exercise!

Medicine Ball Cross Body Mountain Climber

Posted on August 1, 2018 by admin

Hey there, it’s a new week and that means it’s time for a new exercise! The Home Exercise of the Week this time is another core exercise called Medicine Ball Cross Body Mountain Climber.

With this exercise you will be targeting your abdominal muscles, especially your obliques, as well as your chest, shoulders, triceps, hip flexors, and lower back. The added instability of planking on the medicine ball while doing the mountain climber further engages your core muscles and stabilizers, making it quite challenging.

Here are the key points to doing the Medicine Ball Cross Body Mountain Climber properly:

start in a plank position with your hands on the medicine ball
make sure the ball is directly underneath your chest
engage your abdominals and keep tight throughout the movement
from the full plank position, drive your right knee towards your left elbow giving your abs a really good flex
return to the starting position and then drive your left knee towards your right elbow
repeat until you have finished your set

So there you have the Medicine Ball Cross Body Mountain Climber. Take it slow at first until you feel comfortable balancing yourself on the ball. Once you get the hang of it you can try increasing your rep speed to add a cardiovascular component.

If you like this exercise leave a comment below. I’d love to hear what you think.

Happy climbing!

Back, Bicep, and Core Workout

Posted on May 28, 2015 by admin

Hey everyone! It’s Home Exercise of the Week time and I have the third part here for you of the three part split routine. This week we are going to do the Back, Bicep, and Core Workout. This routine is going to get your arms looking strong and toned and is going to strengthen the ever important muscles of the back. Strong back and core muscles help prevent back problems as you age and especially if you spend many hours at a desk job, not to mention how great a strong back looks!

This Back, Bicep, and Core Workout does have some dumbbell exercises in them so if you have a set that’s great but if not then grab some stuff around the house that you can lift and curl like heavy soup cans, water bottles, pets, children, etc! 😉

Have fun, work hard, sweat a lot, and be awesome!

Back, Bicep, and Core Workout

Warm-Up

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

Superset 1

Plank Back Row – 20 reps total
Curl Up, Hammer Down – 10 to 12 reps
Mountain Climber Kickback – 12 to 15 reps each side
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 2

1 Arm Elbow Out Row – 10 to 12 reps each side
Stability Ball Incline Dumbbell Curl – 10 to 12 reps
Bird Dog Crunch – 15 to 20 reps each side
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 3

Superman Back Row – 15 to 20 reps
Dumbbell Hammer Curl – 10 to 12 reps
Sea Turtle – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Chest, Tricep, and Core Workout

Posted on May 21, 2015 by admin

Hey there! It’s time for another Home Workout of the Week and this week I have part two of a three part split routine. This workout is going to focus on the muscles of your chest, triceps, and again your abdominals. A strong upper body is important in your daily activities to help you lift things and move about more easily not to mention the great looking body that strong, toned muscles will create!

This Chest, Tricep, and Core Workout is quite challenging and very heavy on pushups so take your time and modify the pushups if needed by doing them from your knees. A thorough warm-up of the shoulder girdle is definitely needed to avoid injury so please make sure you don’t neglect your warm-up.

Do this routine once per week along with the Leg, Shoulder, and Core Workout and the upcoming Back, Bicep, and Core Workout.

Chest, Tricep, and Core Workout

Warm-Up

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

Superset 1

Medicine Ball Side to Side Pushup – 12 reps
Close Grip Pushup Mountain Climber – 10 reps
Pulse Up – 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 2

Spiderman Pushup Knee Tuck – 6 reps
Tricep Dip (Chair or Bench) – 12 reps
V Crunch – 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 3

Stability Ball Pushup – 12 reps
Side Tricep Pushup – 10 reps each side
Crunch and Hold Leg Scissors – 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 2 more times

Leg, Shoulder, and Core Workout

Posted on May 14, 2015 by admin

Hey everyone! Summer is fast approaching and that means less clothing and more of your body showing. Here is a new Home Workout of the Week for you to do that will help you shed some unwanted pounds and tone your legs, shoulders, and abdominals!

This Leg, Shoulder, and Core Workout is part of a split routine and the rest of the workouts to go along with this one will be coming in the weeks ahead. Do this workout at a minimum of once a week along with the other routines and you’ll be well on your way to a fit and toned summer body!

Note: There are a lot of plyometric moves in this routine which means high impact, jumping moves. If you are a beginner or have knee problems then I suggest you do not do any jumping and just do standard moves. For example, in the Cross Body Punch Jump Squat you would just do the punches then squat but not jump.

Leg, Shoulder, and Core Workout

Warm-Up

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

Superset 1

Cross Body Punch Jump Squat – 12 reps
Hip Bridge Swing – 12 reps
Side Plank Contralateral Knee Tuck – 15 reps each side
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Lateral Lunge Helicopter – 12 reps
Wall Sit Shoulder Press – 12 reps
Plank Jumping Jacks – 30 seconds
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Split Squat Jump – 10 reps each side
Shoulder Walkout – 10 reps
In and Out Crunches – 20 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Bridge Hold Knee Crunch – 10 reps each side
One Arm Plank Shoulder Circles – 15 reps forward circles, 15 reps backward circles for each side
V Up, Roll Up – 12 reps
Jumping Jacks – 30 seconds

Rest for 30 to 60 seconds then repeat the superset 1 more time

Homebody Training

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

Tag Archives: rectus abdominus

TRX Pistol Squat

Medicine Ball Cross Body Mountain Climber

Back, Bicep, and Core Workout

Chest, Tricep, and Core Workout

Leg, Shoulder, and Core Workout