Pushup Butt Drop

Hello, it’s time for a new Home Exercise of the Week! This week I have a very challenging upper body and core exercise for you to try called the Pushup Butt Drop. This exercise is definitely going to take some practice and I’ve included a modified version in the video that you can start with if you’re having trouble doing the full version.

The Pushup Butt Drop will work your chest, shoulders, triceps, and your entire core muscles.

Let’s take a look at the key performance points of the Pushup Butt Drop.

  • start by getting in to a full pushup position with your hands wider than your shoulders and in line with your chest
  • keep your abs tight and lower your body until you are almost touching the floor
  • push yourself back up and at the top of the movement, rotate your left foot and bring your heel down
  • at the same time, lift your left hand off the floor and bring your right leg underneath you
  • reach for your right foot with your left hand while you drop your butt towards the floor but stop just before you touch the floor
  • rotate back to the starting position and then repeat the pushup
  • now rotate your right foot down, lift your right hand off the floor, and bring your left leg underneath you
  • reach for your left foot with your right hand while dropping your butt towards the floor
  • return to the starting position and repeat each side for your desired amount of reps or time
  • you can modify this exercise to make it a bit easier by performing your pushup from your knees. After the pushup, lift your knees off the floor and do the butt drop as described before

So there you have the Pushup Butt Drop. This one is going to take some practice so take your time getting the move down. Once you get it though, it is very effective and fun to do and it will add some variety to your workout. It also looks really cool and you will definitely impress your friends! 

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Knee Through

Hey there! It’s time for a new Home Exercise of the Week! This week I have a challenging core exercise for you to try called the Knee Through.

The Knee Through will work your obliques, lower abs, transverse abdominis (the deep ab muscles that stabilize your core), shoulders, and triceps. 

Let’s take a look at the key performance points of the Knee Through.

  • start on your hands and toes with your knees tucked underneath you (your knees should not be touching the floor)
  • while leaving your right hand and left foot on the floor, lift your right foot and sweep your right knee underneath you towards the left as you rotate your body in the same direction
  • your left hand should lift up as you sweep your right knee underneath you
  • return to all fours with your knees still off the floor and repeat for the other side but lifting your left foot and right hand this time and sweeping your left knee underneath you
  • alternate back and forth for your desired amount of reps or time

So there you have the Knee Through. It’s a bit tricky to get the form down but once you do it is a very effective core exercise and it could also double as a breakdancing move that you can impress your friends with on the dance floor. 😉

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

 

Plank Jacks

Hello and Happy New Year! It’s a brand new year so let’s start 2021 off right with a new Home Exercise of the Week! This week I have a great cardio and core-strengthening exercise to show you called Plank Jacks.

Plank Jacks will help strengthen the muscles of the upper and lower body and will also increase core strength and stability, burn calories, and help reduce fat.

Let’s take a look at the key performance points of Plank Jacks.

  • start in a full plank position with your hands under your shoulders and your feet together. Your body should be in a straight line from your head to your heels
  • while engaging your abs, jump both feet out wide to each side as if you were doing a horizontal jumping jack
  • stay in the plank position with your abs engaged as you quickly jump your feet back together
  • continue to jump back in and out for your desired amount of reps or time while keeping your back flat and don’t let your hips drop too much throughout the movement
  • you can also modify this to a lower impact version by stepping each foot out to the side and back in instead of jumping

So there you have Plank Jacks. Add this exercise to your routine and you will strengthen your core, help prevent back pain, and get the benefits of a cardio exercise!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!