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

Plyometric Lower Body Workout

Posted on September 10, 2013 by admin

Hey everyone! It’s Home Workout of the Week time and this week’s workout is going to really challenge your cardiovascular endurance.

I have a Plyometric Lower Body Workout for you to try and if you never heard of plyometric training before, it basically consists of powerful and fast movements which will improve the working of your nervous system which in turn will improve your overall performance. Some benefits of plyometric training include enhanced performance, increase in muscle power and calorie burning, and increased endurance.

Plyometric training is not easy and if you have knee and back problems I don’t recommend this workout as there is higher joint impact and increase risk of injury.

The following Plyometric Lower Body Workout is a shorter workout consisting of 5 exercises with jumping jacks in between each exercise. The goal is to do 3 rounds of the superset.

Have fun and let me know how you do!

Plyometric Lower Body Workout

Warm-Up

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

Superset

Burpee – 10 reps
Jumping Jacks – 30 seconds
Jump Squat and Hold – 4 jumps with a 10 second hold between each jump
Jumping Jacks – 30 seconds
In and Out Squat Jump – 15 reps
Jumping Jacks – 30 seconds
Jump Lunge Hold – 8 jumps with a 5 second hold between each jump
Jumping Jacks – 30 seconds
Running Mountain Climber – 30 seconds
Jumping Jacks – 30 seconds

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

Legs, Back, Core Workout

Posted on September 3, 2013 by admin

Hello there! It’s time for another Home Workout of the Week. Last week I showed you a Chest, Shoulder, and Tricep Workout and this week we will switch things up and work the muscles of the legs (quadriceps, hamstrings, glutes, and calves), the back, and your core.

There are 3 rounds for each superset and to burn some extra calories and increase your cardiovascular endurance, some jumping jacks have been added in to each superset.

Try out the Legs, Back, and Core Workout and let me know how you do!

Legs, Back, Core Workout

Warm-Up

10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Bridges
12 Spiderman Climbs

Superset 1

Jump Squat and Hold – 6 reps with a 5 sec hold after each rep
Plank Back Row – 20 reps total
Around the World – 15 reps
Jumping Jacks – 30 seconds

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

Superset 2

Reverse Lunge Leg Kick – 10 reps each leg
Superman Back Row – 12 reps (hold the superman position while doing the back row)
V Crunch – 15 to 20 reps
Jumping Jacks – 30 seconds

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

Superset 3

Reverse Lunge 1 Leg Deadlift – 10 reps each leg
Sea Turtle – 30 seconds
Bird Dog – 20 reps
Jumping Jacks – 30 seconds

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

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

Homebody Training

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

Tag Archives: workout

Abdominal Workout

Plyometric Lower Body Workout

Legs, Back, Core Workout

Chest, Shoulder, Tricep Workout

Upper Body/Core Tabata Workout