Hey there, it’s time for a new Home Exercise of the Week. This week I have an upper body and core exercise to show you called the Equalizer Bar Pushup Mountain Climber Twist.
This is a great exercise to work your chest, shoulders, triceps, upper and lower abdominals, and obliques. I’m using an Equalizer Bar for this video demonstration but if you don’t have one, you can also do this exercise without it or use a step or bench to elevate your upper body. The elevation of the upper body gives your knee a little more clearance to raise up and twist and the Equalizer Bar allows you to go a little deeper in the pushup.
Let’s take a look at the key performance points of the Equalizer Bar Pushup Mountain Climber Twist.
place the Equalizer Bar on it’s side on the floor
place your hands on the bar at the highest elevation and get in to a full plank position
keep your hands in line with your chest and keep your abs tight
lower your body until you feel a deep stretch in your chest while keeping your elbows flared out at about a 45 degree angle
push back up until your arms are almost straight but don’t lock them out at the top
from this top position, drive your right knee forward and then twist it underneath you towards your left side
return to the middle and then bring your right foot back to the starting position
perform another pushup and then drive your left knee forward and twist it underneath you towards your right side
return to the middle and bring your left foot back to the starting position
repeat the movements for your desired amount of reps or time
So there you have the Equalizer Bar Pushup Mountain Climber Twist. Multi-joint movements are always great for building overall strength, conditioning, and for calorie burning so try adding this exercise to your upper body or full body routine. If you have trouble doing a full pushup, you can also do a modified pushup from your knees and then just raise your body up on your toes to perform the mountain climber twist.
Let me know how you do with this one in the comments below or if you have any questions.
Happy New Year everyone! I hope you all had a great holiday and now that 2019 is in full swing, I have a new Home Exercise of the Week for you to try.
I’m sure a lot of you have health and fitness new year’s resolutions so to help you out with that here’s a full body move called the TRX Squat and Y Fly.
The TRX Squat and Y Fly is going to work your quadriceps, hamstrings, glutes, shoulders, and upper back. The TRX is ideal for this exercise but if you don’t have one you could also use a band attached to a door.
Let’s take a look at the key performance points of the TRX Squat and Y Fly.
grab the handles of the TRX and raise your arms up in to a Y shape keeping your arms fully extended
now step back until there is no slack on the TRX
keep your arms straight and lower them down in front until your hands are at shoulder height while at the same time leaning back and letting the TRX support your body weight (this will be your starting point)
keeping your arms extended, lower your body in to a squat while keeping your body weight on your heels
push up through your heels and as you come up out of the squat, raise your arms above your head in to the Y position pulling your body upright and squeezing your shoulders and upper back muscles
lower your arms back down to shoulder height while leaning back and repeat the movement for your desired amount of reps or time
So there you have the TRX Squat and Y Fly. This is a fairly simple but very effective full body exercise. Add this in to your full body routine to work multiple muscles and burn more calories.
Let me know how you do with this one or if you have any questions in the comments below.