Abdominal Workout

Posted on September 17, 2013 by admin

Hey there! If you’ve been following my Home Workout of the Week blog, you’ll notice that I incorporate a lot of core work in to my routines. This week however, I’m going to show you an abdominal only workout that you can do on an off day or whenever you’re in a time crunch and want to just get a quick ab workout in to tighten up the core.

Training your core is very important as balance, posture, and back health have been linked to core health and your core is the foundation for all body movements whether you’re walking, running, playing sports, or carrying heavy objects.

Many people are sitting at a desk all day at work, then in their vehicles, and then at home on the couch without their core muscles engaged. An increasing sedentary lifestyle with no core involvement leads to many problems with back pain most likely at the top of the list. You can start to change this with something as little as sitting up straight and engaging your core by flexing your abdominals. To further strengthen your core, start incorporating core specific exercises in to your workout routine.

Your core is the most important in my opinion so give this Abdominal Workout a try and you’ll be on your way to improving your posture, balance, exercise and sport performance, and prevent back pain!

Abdominal Workout

1 set of each exercise with little to no rest between

In and Out Crunch – 15 to 20 reps
Seated Ab Twist – 15 to 20 reps
Side to Side Leg Raise – 20 reps
Forward Bicycle – 20 to 25 reps
Reverse Bicycle – 20 to 25 reps
Crunchy Frog – 15 to 20 reps
Cross Body Mountain Climber – 20 to 30 reps
Plank Crawl – up and down mat for 30 to 40 seconds
Side Plank – 25 to 30 seconds each side
Oblique Crunch – 15 to 20 reps each side
V Crunch – 15 to 20 reps
Pulse Up – 15 to 20 reps

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

Upper Body/Core Tabata Workout

Posted on August 20, 2013 by admin

Hey everyone! I hope you had a great workout last week doing the Lower Body/Core Tabata! For the Home Workout of the Week this week, I have an Upper Body/Core Tabata workout for you to try. It’s in the same style as last week but you will be working all upper body muscles, core, and your cardiovascular conditioning.

Try it out and let me know how you do!

Upper Body/Core Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 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

Suicide Pushup (change lead hand on each round)
Forward Bicycle

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Full Body Circuit Workout 2

Posted on August 6, 2013 by admin

I have another Full Body Circuit Workout for you to try this week for the Home Workout of the Week! The feedback I have received from last weeks workout was that it was very effective and there were a lot of sore muscles going on so this workout should be equally effective!

This workout has the same structure as last weeks but the exercises are different. The goal is to do all 8 exercises before taking a rest and then repeating it two more times before moving on to the core finisher. Do your best and get that liquid awesome pouring!

Full Body Circuit Workout 2

Warm-Up

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

Superset

In and Out Squat Jump – 15 reps
Sumo Squat – 15 reps
Reverse Lunge Leg Kick – 10 reps each leg
One Leg Deadlift – 10 reps each leg
Close Grip Pushup – 10 to 15 reps
Tricep Dip – 10 to 15 reps
One Arm Plank Shoulder Circles – 10 reps forward and backwards for each arm
Superman – 5 reps with a 10 second hold for each

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

Core

Plank Crawl – 30 seconds
Crunch and Hold Leg Scissors – 20 to 30 reps
V Up Roll Up – 20 reps
Cross Body Mountain Climber – 20 to 30 reps
In and Out Crunches – 15 to 20 reps
Around the World – 10 to 12 reps

Full Body Circuit Workout

Posted on July 30, 2013 by admin

Hey there everyone! I have a challenging Full Body Circuit Workout for you this week for the Home Workout of the Week. It’s going to work all of the major muscle groups as well as your core and because there is no rest between the exercises, you will be getting a great cardiovascular workout as well. The goal is to do all 8 exercises in a row before taking a rest but you may need to work up to that point so do what you can and take a rest if you’re not feeling well!

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

Full Body Circuit Workout

Warm-Up

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

Superset

Helicopter – 15 reps
Shoulder Walkout – 10 reps
Burpee – 8 reps
Side to Side Pushup – 10 to 12 reps
Reverse Lunge One Leg Deadlift – 8 to 10 reps each leg
Superman Back Row – 10 to 12 reps
Jump Lunge Hold – 10 reps
Three Close Grip Pushup Superman – 5 rounds with a 10 second hold on the superman

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

Core

Pulse Up – 15 to 20 reps
Crunchy Frog – 15 to 20 reps
Side Plank – 20 to 30 second hold each side
Forward Bicycle – 20 to 30 reps
Side to Side Leg Raise – 20 reps
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: upper body

Abdominal Workout

Chest, Shoulder, Tricep Workout

Upper Body/Core Tabata Workout

Full Body Circuit Workout 2

Full Body Circuit Workout