Tag Archives: workout

Jump Squat and Hold

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Hey there HomeBody followers!  If you find your leg workouts getting boring or too easy (ok, too easy is probably not possible) and you want to shake things up a bit then give this Home Exercise of the Week a try.

Jump Squat and Hold – There are a few different aspects to this exercise that will challenge your quadriceps, glutes, hamstrings, and calves in ways that standard squats just can’t do.  Regular squats are awesome and you will get great results and strength from doing them but with the Jump Squat and Hold you get the benefit of plyometric and isometric training.

Plyometric exercises will build explosive power, increase your metabolic rate, burn more calories, and strengthen your cardiovascular system.  Isometric exercises burn fat and build muscle and don’t place a lot of stress on your joints.

Before you jump right to the exercise (pun intended) and start feeling that lactic acid buildup, let’s take a look at how to do this exercise properly.

  • start with feet shoulder width apart and toes pointed out slightly
  • squat deep down keeping your head and chest up with shoulders back
  • keep your knees in line with your toes
  • from the deep squat position, jump up in the air as high as you can and with as much force as you can muster
  • land back down and immediately go back in to the squat position but this time hold the squat for 5 to 10 seconds
  • while holding the squat, extend arms out and raise them up to shoulder height.  This will give you a bonus isometric anterior deltoid (front shoulder) exercise
  • after holding the squat, jump back up and repeat

So there you have the Jump Squat and Hold.  Kick your metabolism in to high gear with this one and even try changing up the exercise a little to keep your body guessing.  For example, you can do this by doing 5 jump squats before the hold or extending the hold for longer than 10 seconds.  There are many combinations you can do but whatever you choose, have fun and work hard!

Forward Bicycle

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If you have been following my posts and looking forward to new exercise ideas, you will have noticed that there was no Home Exercise of the Week last week.  I apologize but I have been quite busy helping people get in shape by working them hard and implementing these exercises whenever possible!

One of the exercises I have been showing my wonderful clients is the Forward Bicycle.  This is a great core exercise that will strengthen your abs, lower back, and hip flexors.  It will also improve your coordination.

So what do you need to know to do the Forward Bicycle properly?  Let’s take a look.

  • sit on the floor and lean back to a 45 degree angle keeping your back straight and head in line with your spine
  • place your hands palm down on the floor beside and slightly behind you
  • raise your feet off the floor and push one foot forward in a circular motion followed by the other foot (that’s one repetition)
  • make sure you are pushing your foot forward until your leg is almost straight
  • pull your belly button in towards your spine throughout the movement to keep your abdominals flexed

So there you have the Forward Bicycle!  Do a couple of sets of 20 to 30 repetitions in your ab routine or add it in to a superset.  If that isn’t challenging enough for you then try raising your arms up in the air throughout the exercise.  This will work your abs even more and will also help improve your balance!

Now go and get on that abdominal bike and start cycling!

Side to Side Leg Raises

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I have another abdominal exercise for you for the Home Exercise of the Week!  Your core muscles are very important for maintaining a healthy posture and back health as well as providing stability and strength to all other exercises and every day activities.  So please make sure you are not neglecting your core and to help you with that I would like to show you the Side to Side Leg Raise.

Side to Side Leg Raises target your lower abdominals and your obliques.  Proper form is key as with any exercise but with this one especially since improper form could lead to strain on your lower back.

Let’s take a look at the key points for proper Side to Side Leg Raise execution:

  • lay flat on the floor with your arms extended out to your sides (this will stabilize you and keep you from rolling over) and legs together straight up in the air
  • pull your belly button in towards your spine which will activate your abdominals and allow them to do more of the work instead of your back
  • with legs together, lower them to the side until they are almost touching the floor
  • keeping your abs contracted, raise back up to the starting position and repeat on the other side
  • keep your head down as much as you can throughout the movement

Add the Side to Side Leg Raise to a superset or to your ab routine with a rep range of 12 to 20 reps to start.  If you find keeping your legs straight to be extremely challenging then you can bend your legs at the knees giving you a shorter lever which in turn will make the exercise easier.  On the flip side, if you find this not challenging enough then try holding a dumbbell between your feet!

Now go and get your abs burning!

Reverse Crunch

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It’s ab burning time for this weeks Home Exercise of the Week!  The Reverse Crunch is a great exercise to add in to your ab routine and it’s not a complicated move so it’s easier to get the hang of.  Now just because it’s an easier move doesn’t mean that it will be easier on your abs.  You will feel this one!

The Reverse Crunch focuses on your rectus abdominus and you will feel this in your lower abdominals.  The move is subtle but very effective.

Let’s look at the key points to doing the Reverse Crunch properly.

  • lay face up on a mat keeping your head down and arms resting at your sides throughout the crunch
  • raise your feet up and bend your knees to a 90 degree angle – this is the starting position
  • contract your abs to slowly bring your knees towards your chest and raise your hips off the floor
  • hold the contraction for a second or two then lower your hips to the starting postition
  • keep a slow pace and use your abs to lift your hips instead of swinging your legs and causing momentum which will take the focus away from the abs you are trying to work

So there you have the Reverse Crunch.  Perform 1 to 3 sets of 15 to 20 repetitions in your ab routine or add a set of 15 to 20 repetitions to a superset of compound exercises to save time!

Sumo Squat

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Happy new year everyone!  It’s a brand new year and I’m sure many of you have set some resolutions or revisited some previous years resolutions but regardless it’s time to get your butt in gear!

What better way to get your butt in gear than doing a leg exercise.  The first Home Exercise of the Week for the new year is the Sumo Squat.

The Sumo Squat is a safe and effective leg exercise that really targets your inner thighs along with your glutes and hamstrings.  It will really help too if you plan on doing some sumo wrestling! 🙂

Let’s take a look at the key points to doing the Sumo Squat effectively.

  • start with your feet wider than your shoulders with your toes pointed out slightly
  • keep your back straight, head up, and shoulders back
  • squat down keeping your knees in line with your toes (don’t let them shoot past your toes)
  • once your thighs are parallel to the floor or below, push yourself back up through your heels
  • don’t lock your knees at the top
  • inhale as you go down and exhale on the way back up

So there you have the Sumo Squat!  Add this to your leg routine and in no time you will have strong, toned legs and will be ready to take on any sumo wrestler who comes your way! 😉