Hip Bridge Swing

Posted on July 29, 2014 by admin

Hey everyone! I have a new Home Exercise of the Week for you to try. This one is called the Hip Bridge Swing and it’s a great exercise to work your hamstrings, glutes, triceps, shoulders, and obliques!

Let’s take a look at the key points to doing the Hip Bridge Swing properly.

start by sitting on your mat with your knees bent, feet flat on the floor, and leaning back on your hands
from this position you will drive your hips upward while squeezing your glutes, contracting your abs, and keeping your head in line with your spine
from the top position of the exercise take your right hand off the floor and reach up and over across your body to your left twisting and contracting your abs as you do so
return your right hand to the floor and lower your hips until you are almost touching the floor
drive your hips up again until your body is as straight as can be and lift your left hand up and over towards the right side of your body while contracting your abs
return to the starting position while keeping your butt off the floor throughout the entire set and repeat for the desired amount of reps or time

So there you have the Hip Bridge Swing! Add this in to your lower body or full body routine and get those glues and hamstrings 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

Bridge Hold Knee Crunch

Posted on February 14, 2014 by admin

Hey everyone! It’s time for another Home Exercise of the Week and this week I have a great exercise that is going to isometrically work your hamstrings, glutes, shoulders, and triceps and it will also work your core.

It’s called the Bridge Hold Knee Crunch and it’s a great exercise that you can do for time or reps. 30 seconds each leg or 15 to 20 repetitions for each leg is a good place to start.

Let’s look at the key points to doing the Bridge Hold Knee Crunch.

sit on the floor, lean back slightly and place your hands on the floor behind you
keep your feet flat on the floor with your knees bent and drive your hips upward
keep your hips up throughout the movement and squeeze the glutes
take one foot off the floor and pull your knee in towards your chest while squeezing your abdominals
extend your leg back out and repeat for desired reps or time then switch legs to complete the set
to make this a bit easier, lay your upper body on the floor while performing the movement

So there you have the Bridge Hold Knee Crunch! Give it a try and let me know how you do. I will see you next week with another new exercise!

Spiderman Pushup Knee Tuck

Posted on February 7, 2014 by admin

Hey everyone! The Home Exercise of the Week series is back and I have a bunch of new exercises to show you over the next few months to take your training to the next level. Some of these exercises will be very challenging but as always I will show you some modifications to make them more manageable.

So for this weeks exercise, I would like you to try the Spiderman Pushup Knee Tuck! This is a great exercise for your chest, shoulders, triceps, and core. It will also add a plyometric component to the exercise to increase your heart rate, burn more calories, and make you sweat!

As always, make sure your form is good and keep your core tight! If you have any questions at all please leave a comment.

See you next week with another Home Exercise of the Week!

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

Homebody Training

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

Tag Archives: triceps

Hip Bridge Swing

Giant Superset Workout

Bridge Hold Knee Crunch

Spiderman Pushup Knee Tuck

Full Body Workout with Weights