Are you ready to become your healthiest, fittest, and strongest self?
My Online Fitness and Nutrition Coaching Program begins Monday January 7, 2019. Join the presale list and automatically save 25% plus get early registration before I open the doors to the general public. Spots are limited though and typically sell out fast so make sure you register as soon as possible to book your spot! Once the spots are filled, registration will close and you will have to wait until April 2019 for the next program.
For more info about the program Click Here and to sign up for the presale fill out your name and email in the form below.
Hey there, it’s time for a new Home Exercise of the Week! This week’s exercise is called a Single Leg Dumbbell Romanian Deadlift and it’s a great lower body exercise that will target your glutes, hamstrings, and lower back as well as working on balance and the stabilizer muscles of the ankle.
If you don’t have dumbbells, you can use any heavy object that is easy to hold on to or you can even do this without added weights and use your own body weight.
Let’s take a look at the key performance points of the Single Leg Dumbbell Romanian Deadlift.
grab on to a pair of dumbbells and hold them at your side while standing tall
lift your left foot off the floor and slightly bend your right knee
keep your back straight, your shoulders back, and bend at the waist to descend in to the deadlift
maintain the same slight bend in the right knee throughout the movement and let the weights hang freely from your arms
push your hips back while bending down and push your right knee outward to keep it from caving in
lower your upper body towards the floor until you feel a good stretch in the back of your right leg
squeeze your glutes and come back up to the starting position until you are standing nice and tall
keep your left foot off the floor as much as you can throughout your set unless you need to re-balance yourself
complete for your desired amount of reps or time and then repeat for your left leg
So there you have the Single Leg Dumbbell Romanian Deadlift. Add this in to your lower or full body routine and in time you will feel stronger and have more balance.
Let me know how you like this exercise in the comments below or if you have any questions.
Hey, it’s Home Exercise of the Week time again and this week I have a cardiovascular and core exercise for you to try that I call the Triangle Jump.
The Triangle Jump is primarily a core exercise but you will also be working many other muscle groups including your shoulders, triceps, and legs. This move is also kind of like a burpee which makes it a fairly intense cardiovascular exercise. Your heart will be pumping and you will be sweating!
Let’s take a look at the key performance points of the Triangle Jump.
start in a full plank pushup position with your hands directly under your shoulders
engage your abs and glutes and keep your back straight
jump your feet forward so that they are tucked in underneath you
from this tucked position jump both feet back and out to the left at about a 45 degree angle
jump both feet back up to the middle and tucked in underneath you
now jump both feet back and out to the right at the same 45 degree angle
return to the middle and keep jumping side to side for your desired amount of reps or time
keep your abs and glutes flexed throughout the movement
So there you have the Triangle Jump. It’s intense. It will make you sweat. Your muscles will be burning. It will be worth it.
Let me know how you do with this one in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week. This time I have a great TRX exercise for you to try called the TRX Power Pull.
The TRX Power Pull is a unilateral back exercise that targets your upper back muscles including the rear deltoids and trapezius. You will also be working your biceps and obliques.
Let’s take a look at the key performance points of the TRX Power Pull.
grab one handle of the TRX with your right hand
keep your toes pointed forward towards the anchor point of the TRX and lean back until your right arm is fully extended
keep you right arm raised to shoulder height
from this extended arm position rotate your body to the left and reach behind you with your left arm
now rotate back to center while pulling your body up with your right arm
keep your right elbow high and in line with your upper back while reaching and tapping the TRX strap with your left arm
squeeze the muscles of the back at the top of this movement and then extend back out
complete your desired amount of reps or time and then repeat the movement for the other side to finish your set
So there you have the TRX Power Pull. It can be tricky to get the hand of this movement but once you do it’s fun and very effective.
Let me know how you do with this one in the comment section below and if you don’t have a TRX then I highly recommend getting one. They can be used anywhere and there are tons of exercises you can do with it.
Hello, it’s Home Exercise of the Week time again and this week I have a full body exercise for you to try called the Lateral Lunge Medicine Ball Extension.
The Lateral Lunge Medicine Ball Extension works your gluteus medius (the sides of the glutes), quadriceps, hamstrings, and your adductor muscles which are the muscles of the inner thigh. The medicine ball extension works your shoulders and to a lesser degree your biceps and triceps. So as you can see you are working a lot of muscles here which means you’ll be burning more calories and making your heart work more creating a cardiovascular component to the exercise.
If you don’t have a medicine ball that’s ok. You can use any heavy object you have around the house. You can even hold your baby or pet for this one!
Let’s take a look at the key performance points of the Lateral Lunge Medicine Ball Extension.
stand tall with your feet together and holding the medicine ball close to your chest
take a big step to the right while keeping your toes pointed forward
bend your right leg so you are descending in to a lunge
keep your weight on your right heel and drive your hips back as you lunge
keep your back straight as well as your left leg
make sure your right knee stays in line with your right toes (you don’t want your knee going forward past the toes)
hold this lunge position and push the medicine ball forward away from your chest
pull the ball back to your chest and push up through your right heel to the starting position
repeat the movement for your left leg
lunge side to side for your desired amount of reps or time
So there you have the Lateral Lunge Medicine Ball Extension! Add this in to your full body routine to spice things up and hit your legs in a different way.
Let me know how you do with this exercise in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week! This week I have another great core exercise for you to try called the Cross Body V Up.
The Cross Body V Up is going to work your upper and lower abdominal muscles as well as your obliques and hip flexor muscles. There are a couple of ways to do this exercise. The first is with one of your legs bent and the other is with both legs straight. The bent leg version is a bit more challenging than the straight leg version so do the version that challenges you the most.
Let’s take a look at the key performance points of the Cross Body V Up.
start by laying down face up on the floor with both arms down by your side
keep your right knee bent and straighten your left leg
keep your left arm down along side your body and extend your right arm behind your head (this will be the starting position)
engage your abs by pulling your belly button in and down towards the floor
raise your left leg up in the air while at the same time raising your right arm up towards your left leg
keep your head as straight as possible throughout and really squeeze your abs at the top of the movement
slowly return the right arm and left leg back toward the starting position but don’t let your left foot, right arm, or head touch the ground (this will keep tension on the abs)
repeat for your desired amount of reps or time
once you have completed the set, switch sides so that your left leg is bent and your left arm is extended behind your head
complete your desired amount of reps or time for this side
So there you have the Cross Body V Up. This is a very effective core exercise that will have your abs burning!
Let me know how you like this one in the comments below or if you have any questions.