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My Online ProCoach Nutrition and Exercise Program is now closed for the year but the next round begins Monday January 7, 2019. In the meantime, you can join my presale list and automatically save 25% plus 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 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.
Hey there, it’s time for a new Home Exercise of the Week! This week I have a core and cardiovascular exercise for you to try called the Spider Jump. This is a challenging exercise that will get you sweating and your heart pumping.
The Spider Jump is a modification of the Running Mountain Climber and it will work your whole body but more specifically your abdominals and hip flexors.
Let’s take a look at the key performance points of the Spider Jump.
start in a full plank position with your abs and glutes flexed and your hands directly under your shoulders
bring your left foot up and to the side of your body towards your left hand (if you’re flexible enough try to place your left foot just to the outside of your left hand)
from this position jump your right foot up towards the outside of your right hand while at the same time jumping your left foot back to the starting position
now jump your left foot up beside your left hand again while jumping your right foot back
keep jumping back and forth between your left and right foot until you reach your desired amount of reps or time
you can regress this movement to an easier version by stepping your feet up instead of jumping
So there you have the Spider Jump. It’s not necessarily a fan favourite with my clients (I usually get a collective groan when I bust this one out) but very effective nonetheless!
Let me know how you do with this one in the comments below or if you have any questions.
Hello HomeBody Training followers, it’s time for a new Home Exercise of the Week! This week I have a great core exercise for you to try called the Bicycle Twist.
The Bicycle Twist is going to work your upper and lower abs, obliques, hip flexors, and lower back. This exercise requires a bit of coordination and can be a bit tricky to get the movement going smoothly but once you get it I think you will enjoy this one a lot. I know I do but I’m weird that way. 😉
Let’s take a look at the key performance points of the Bicycle Twist.
sit down on your mat with your knees bent and lean back until your upper body is around a 45 degree angle
clasp your hands together, engage your abs, and raise your feet off the floor
from this starting position rotate to the right while flexing your abs and extending your left leg forward
now rotate your upper body all the way to the left side while bringing in your left leg and extending your right leg forward
keep rotating your body and extending your legs in a slow and controlled movement
repeat for your desired amount of reps or time
So there you have the Bicycle Twist! You can make this even more challenging by holding on to a medicine ball, dumbbell, kettlebell, baby, or anything you have at home that can add resistance!
Let me know how you like the Bicycle Twist and if you have any questions in the comments below.
Hey there, it’s time for a new Home Exercise of the Week! This week I have an advanced exercise that is quite challenging called the Equalizer Bar Bulgarian Split Squat Jump.
The Equalizer Bar Bulgarian Split Squat Jump is an awesome lower body exercise that will tone and build muscle in your quadriceps, glutes, and hamstrings. It will build significant single leg strength and stability and offers a variety of coordination, mobility, and flexibility benefits. You will also be working your fast-twitch muscle fibres in the jumping portion of this exercise which will build power and strength as well adding a cardiovascular component to the movement.
If you don’t have an equalizer bar then you can use a bench if you have one or a sturdy chair.
Let’s take a look at the key performance points of the exercise.
get in to a lunge position with the top of your back foot elevated and resting on top of the bar, bench, or chair
make sure your lunge isn’t too wide so you aren’t arching your back or leaning forward too much
lower your body straight down until your front leg is at a 90 degree angle while keeping your upper body as upright as possible
keep your weight on your front heel as you lower your body
make sure your front knee is in line with your front foot and don’t let it shoot forward past your toes
from this bottom position of the lunge, push up through your front heel and jump up in the air as high as you can while maintaining your balance with your other foot on the bar (it is very hard to maintain your balance so as a beginner modification you can do this exercise close to a wall or counter at home…this will give you something to grab a hold of to steady yourself)
try to land back down from the jump in to the same foot position to maintain proper form (you may need to adjust your foot position before jumping again)
repeat the movement for your desired amount of reps or time and then switch legs and repeat
So there you have the Equalizer Bar Bulgarian Split Squat Jump. You’re going to feel your legs burning, your heart will be pumping, and the sweat will be pouring! Start slowly with this one and with something to hold on to if needed. You can also regress this exercise by taking the jump out of it and just doing a lunge. As you get used to the exercise and more comfortable with it then you can add the jump to get a more intense cardiovascular component and to work those fast-twitch muscle fibres.
Let me know how you do with this one or if you have any questions. Or if you just want to curse me for giving you another crazy exercise to do, that’s ok too! 😉
Have fun and I’ll see you next week with another new exercise!