Tag Archives: shoulders

Tricep Plank Press

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Hey there, it’s time for a new Home Exercise of the Week! This week I have another very challenging upper body and core exercise for you to try called the Tricep Plank Press. This one is going to fire up your triceps a lot and will also work your core, chest, and shoulders. It will take some practice so take your time doing it and start out with the modified from-the-knees version if you need to.  

Let’s take a look at the key performance points of the Tricep Plank Press.

  • start by getting in to a plank position with your elbows directly under your shoulders and palms on the floor
  • make sure your body is in a straight line from head to toes and engage your core to keep your hips from dropping
  • if needed, drop your knees down to the floor to do the modified version
  • from this plank position, push your body up through the palms of your hands until your arms are fully extended
  • squeeze the triceps at the top of the movement and then slowly lower your elbows back down to the floor
  • keep your abs and glutes tight throughout the exercise
  • repeat for your desired amount of reps or time

So there you have the Tricep Plank Press. It’s a challenging exercise but one that will build a lot of strength and muscle in your triceps and core without having to use any equipment. Start with the modified version and then work your way up to the full pushup. Get those triceps fired up!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Pushup Butt Drop

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Hello, it’s time for a new Home Exercise of the Week! This week I have a very challenging upper body and core exercise for you to try called the Pushup Butt Drop. This exercise is definitely going to take some practice and I’ve included a modified version in the video that you can start with if you’re having trouble doing the full version.

The Pushup Butt Drop will work your chest, shoulders, triceps, and your entire core muscles.

Let’s take a look at the key performance points of the Pushup Butt Drop.

  • start by getting in to a full pushup position with your hands wider than your shoulders and in line with your chest
  • keep your abs tight and lower your body until you are almost touching the floor
  • push yourself back up and at the top of the movement, rotate your left foot and bring your heel down
  • at the same time, lift your left hand off the floor and bring your right leg underneath you
  • reach for your right foot with your left hand while you drop your butt towards the floor but stop just before you touch the floor
  • rotate back to the starting position and then repeat the pushup
  • now rotate your right foot down, lift your right hand off the floor, and bring your left leg underneath you
  • reach for your left foot with your right hand while dropping your butt towards the floor
  • return to the starting position and repeat each side for your desired amount of reps or time
  • you can modify this exercise to make it a bit easier by performing your pushup from your knees. After the pushup, lift your knees off the floor and do the butt drop as described before

So there you have the Pushup Butt Drop. This one is going to take some practice so take your time getting the move down. Once you get it though, it is very effective and fun to do and it will add some variety to your workout. It also looks really cool and you will definitely impress your friends! 

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Knee Through

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Hey there! It’s time for a new Home Exercise of the Week! This week I have a challenging core exercise for you to try called the Knee Through.

The Knee Through will work your obliques, lower abs, transverse abdominis (the deep ab muscles that stabilize your core), shoulders, and triceps. 

Let’s take a look at the key performance points of the Knee Through.

  • start on your hands and toes with your knees tucked underneath you (your knees should not be touching the floor)
  • while leaving your right hand and left foot on the floor, lift your right foot and sweep your right knee underneath you towards the left as you rotate your body in the same direction
  • your left hand should lift up as you sweep your right knee underneath you
  • return to all fours with your knees still off the floor and repeat for the other side but lifting your left foot and right hand this time and sweeping your left knee underneath you
  • alternate back and forth for your desired amount of reps or time

So there you have the Knee Through. It’s a bit tricky to get the form down but once you do it is a very effective core exercise and it could also double as a breakdancing move that you can impress your friends with on the dance floor. 😉

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

 

Jumping Jack Squat

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Hey there, it’s time for a new Home Exercise of the Week! This week I have a heart pumping lower body and plyometric exercise for you to try called the Jumping Jack Squat.

The Jumping Jack Squat will work all the muscles of the legs including quadriceps, hamstrings, glutes, and calves and the jumping jack part of the exercise will give you a great cardiovascular exercise and will also work the arms and shoulders.

Let’s take a look at the key performance points of the Jumping Jack Squat.

  • start by standing nice and tall with your feet together and your arms at your side
  • lower your body like you are going to sit in a chair while keeping your weight on your heels and your back straight
  • make sure to drive your hips back to prevent your knees from going past your toes
  • once your thighs are parallel to the floor, explode up from the squat position and jump your feet out to the side while raising both arms over your head
  • jump your feet back together while lowering your arms down to your sides and descend back in to a squat
  • repeat the movement for your desired amount of reps or time

So there you have the Jumping Jack Squat. Your heart will be pumping, your legs will be burning, and you’ll be sweating. That probably doesn’t sound very pleasant but it will be worth it! 😉

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Pike Reach

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Hello, it’s a brand new week which means it’s time for a new Home Exercise of the Week! This time I have a fun variation of the plank for you to try called the Pike Reach.

The Pike Reach is not a complicated exercise but it is very effective in working your core, chest, and shoulders. You will also get a nice stretch through your hamstrings and calf muscles. 

Let’s take a look at the key performance points of the Pike Reach.

  • start in a full plank position with your feet shoulder width apart
  • drive your hips up in to the air and reach your right hand to your left foot while keeping your legs straight and your abs tight
  • if you can’t touch your foot that’s ok, just reach as far as you can without bending your legs
  • return to the starting position then repeat the movement with your left hand reaching toward your right foot
  • alternate back and forth until you’ve reached your desired amount of reps or time

So there you have the Pike Reach. It may look simple but it is very effective and after a few reps you will definitely be feeling the burn!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!