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

Full Body Tabata Workout 2

Posted on October 17, 2013 by admin

It’s Home Workout of the Week time again! We just finished celebrating Thanksgiving this past weekend here in Canada so for many of you that means a little over indulging in turkey dinners and pumpkin pie! So to help you burn some of those excess calories consumed over the weekend I have another Full Body Tabata Workout for you to try.

This Full Body Tabata Workout has a little bit of a different structure than the last one. Instead of 8 rounds of 5 pairs of exercises there are 5 rounds of 8 pairs of exercises. This will give you more variety and work the muscles even more!

Give it a shot and let me know how you do!

Full Body Tabata Workout 2

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 5 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

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

Tabata 1

Dumbbell Swing – you can use any heavy object for this one
Crunch and Hold Leg Scissors

Tabata 2

Tabata 3

Tabata 4

Alternating One Arm Side Balance Plank – add a pushup between each side plank
Reverse Bicycle

Tabata 5

One Leg Deadlift – alternate legs for each rep
Seated Ab Twist

Tabata 6

Tabata 7

Tabata 8

Full Body Tabata Workout

Posted on October 3, 2013 by admin

Hello everyone! It’s time for another Home Workout of the Week and this week’s workout is a little more intense than usual. It’s a Full Body Tabata Workout which means the cardiovascular aspect of the routine is high so you will be burning tons of calories. You will also be working pretty much every muscle group of your body using your own body weight for resistance.

The Tabata protocol for this routine is 5 pairs of exercises with 8 rounds of each. You will work for 20 seconds followed by 10 seconds of rest until the 8 rounds are complete then rest for 1 minute before going on to the next round. A great amount of endurance is needed to complete this so if you need longer breaks in between that’s ok. You can build your way up to shorter rests over time.

So give it a try and let me know how you do!

Full Body Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 8 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

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

Tabata 1

Squat and Hold – hold squat for entire 20 seconds
Burpee – add a pushup with each burpee

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Full Body Workout 2

Posted on September 24, 2013 by admin

Hey everyone! Last week I gave you an abdominal workout to try so I can imagine your abs were feeling it. If it hurts to cough, sneeze, or laugh then you know you did a good ab workout! This week we are going to go back to a Full Body Workout for the Home Workout of the Week.

There are four supersets in this routine with two rounds of each. Each superset will consist of an upper body exercise, a lower body exercise, a core exercise, and a cardiovascular exercise. Try to do each exercise of the superset with very little rest in between.

Full body workouts are great for boosting your metabolism and for calorie burning so give this workout a try and you’ll be well on your way to a lean, muscular physique!

Full Body Workout 2

Warm-Up

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

Superset 1

Shoulder Walkout – 10 reps
Squat Walk – walk forward across the room then backwards across the room for 30 seconds total (increase time for more of a challenge)
Running Mountain Climber – 30 seconds
Jumping Jacks – 30 seconds

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

Superset 2

Three Close Grip Pushup Superman – 3 rounds with a 5 second hold on the superman
5 Squat Hold – 3 rounds with a 10 second hold on the squat
V Up Roll Up – 20 reps
Jumping Jacks – 30 seconds

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

Superset 3

Superman Back Row – 30 seconds
Wall Sit Shoulder Press – 30 seconds
Crunch Hold Leg Scissors – 30 reps
Jumping Jacks – 30 seconds

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

Superset 4

Suicide Pushup – 10 reps (change lead hand half way through)
Reverse Lunge One Leg Deadlift – 8 to 10 reps each leg
Alternating One Arm Side Balance Plank – 10 to 12 reps
Jumping Jacks – 30 seconds

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

Chest, Shoulder, Tricep Workout

Posted on August 27, 2013 by admin

Hey everyone! It’s time again for another Home Workout of the Week. I hope you were able to try out the Tabata workouts over the last couple of weeks and have been feeling good and energized.

We’re going to switch things up a bit this week and focus on three muscle groups that work together with every exercise…Chest, Shoulders, and Triceps! You will get an intense muscle pump when combining these three muscle groups due to the fact that one or more of the muscles will be a secondary mover to the prime mover. In a pushup for example, the prime mover doing the most work are your chest muscles but assisting with the pushup are the muscles of your shoulders and triceps…these are the secondary movers. Combining these muscle groups in a superset will therefore give you a greater pump and work the muscles more to the point of fatigue than doing them separately.

There are many great combinations of muscle groups to consider when designing a workout and the key is to change things often to keep your body guessing and in a constant state of growth and adaptation.

So, give the Chest, Shoulder, Tricep Workout a shot and let me know how you do!

Chest, Shoulder, Tricep Workout

Warm-Up

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

Superset 1

Side to Side Pushup – 10 to 12 reps
Shoulder Walkout – 10 reps
Tricep Dip – 10 to 15 reps

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

Superset 2

Stability Ball Pushup – 10 to 12 reps
One Arm Plank Shoulder Circle – 10 reps forward and backwards for each arm
Side Tricep Pushup – 10 to 12 reps each side

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

Superset 3

Suicide Pushup – 12 reps (change lead hand halfway through the set)
Alternating One Arm Side Balance Plank – 10 to 12 reps total
Close Grip Pushup – 10 to 12 reps

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

Homebody Training

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

Tag Archives: triceps

Upper Body/Core Workout

Full Body Tabata Workout 2

Full Body Tabata Workout

Full Body Workout 2

Chest, Shoulder, Tricep Workout