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

Quick Core Workout

Posted on January 16, 2014 by admin

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

Your 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

Stability Ball Plank – 30 seconds to 1 minute
Jackknife – 15 to 20 reps
Sea Turtle – 30 seconds
Lying Bicycle – 20 to 30 reps
Around the World – 15 to 20 reps
V Up, Roll Up – 20 reps
Superman – 5 times with a 10 second hold on each rep
Reverse Crunch – 15 to 20 reps
Leg Climber – 15 reps each leg
Leg Scissors – 15 to 20 reps

Full Body Workout with Weights

Posted on December 4, 2013 by admin

Hey everyone! The holidays are fast approaching and during this time of year there is an abundance of food and goodies to tempt you so to help you stay on track and keep your metabolism revved up, I have a Full Body Workout with Weights for you to try for the Home Workout of the Week!

For this workout you will need a stability ball and some dumbbells. If you don’t have either then you can use some objects around the house that provide resistance like water bottles or soup cans. A stability ball and a couple of weights are fairly inexpensive though and I definitely recommend picking some up to have at home so you can get a workout in anytime.

Give this Full Body Workout with Weights a shot and let me know how you do!

Full Body Workout with Weights

Warm-Up

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

Superset 1

Dumbbell Swing – 15 reps
Deep Swimmer Press – 10 to 12 reps
Side Plank – 30 seconds each side
Jumping Jacks – 30 seconds

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

Superset 2

Stability Ball Dumbbell Chest Press – 10 to 12 reps
Reverse Lunge Leg Kick – 10 reps each leg
In and Out Crunch – 15 to 20 reps
Jumping Jacks – 30 seconds

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

Superset 3

Locomotive Row – 30 to 40 reps
One Leg Deadlift – 10 to 12 reps each leg
Jackknife – 15 to 20 reps
Jumping Jacks – 30 seconds

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

Superset 4

In and Out Bicep Curl – 8 to 10 reps (curling in front then to the side counts as 1 rep)
One Arm Tricep Kickback – 10 to 12 reps each arm
Pulse Up – 15 to 20 reps
Jumping Jacks

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

Upper Body/Core Workout

Posted on October 25, 2013 by admin

Hey everyone! It’s Home Workout of the Week time and I have an Upper Body/Core workout for you to try this weekend.

Remember, if you have trouble remembering what the exercises are you can click on the name of the exercise and you will be taken to a page with a video demonstration of the exercise. Some of the exercises use dumbbells but if you don’t have any then you can use any weighted household object that is easy to hang on to. Water bottles and soup cans are good items to use for example.

Work hard and get those muscles burning! Leave a comment on the blog letting me know how you did.

Happy training!

Upper Body/Core Workout

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
10 Pushups
12 Spiderman Climbs

Circuit

Shoulder Walkout – 10 reps
Front and Side Shoulder Raise – 12 reps
Stability Ball Pushup – 10 to 12 reps
Side to Side Pushup – 10 to 12 reps
Locomotive Row – 40 reps
Superman Back Row – 10 to 15 reps
Static Arm Curl – 16 reps total
One Arm Tricep Kickback – 10 to 12 reps each arm

Rest for 60 to 90 seconds then repeat the circuit 2 more times.

Core

Mountain Climber – 20 to 30 reps
Bird Dog – 20 reps
Seated Ab Twist – 20 reps
Sea Turtle – 10 to 15 reps
Leg Climber – 12 reps each leg
Side Plank – 25 to 30 seconds each side
Lying Leg Crossovers – 30 to 40 seconds
V Crunch – 15 to 20 reps

Homebody Training

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

Tag Archives: stability ball

Back, Bicep, and Core Workout

Chest, Tricep, and Core Workout

Quick Core Workout

Full Body Workout with Weights

Upper Body/Core Workout