Reverse Lunge Kettlebell Pass

Hey there, it’s time for a new Home Exercise of the Week!  This week I have a dynamic lower body exercise for you called the Reverse Lunge Kettlebell Pass.  

The Reverse Lunge Kettlebell Pass will target your quadriceps, hamstrings, and glutes and will also work on your coordination and balance.  Passing the kettlebell underneath your front leg will keep you in the lunge position longer which will work the muscles more and your coordination and balance will come in to play when passing the weight underneath your leg.  You can also do this exercise with a medicine ball or dumbbell but the kettlebell is the easiest to hold on to.

Let’s take a look at the key performance points of the Reverse Lunge Kettlebell Pass.

  • stand tall with the kettlebell hanging from your left hand at your side
  • take a big step back with your left leg and descend in to a lunge position
  • keep your back straight and remain as upright as possible
  • lower in to the lunge position until your legs are at 90 degree angles
  • from this bottom position, pass the kettlebell underneath your right leg and in to your right hand
  • push up through your right heel and return to the starting position
  • the kettlebell is now in your right hand hanging at your side
  • now take a big step back with your right leg and descend in to the lunge
  • pass the kettlebell underneath your left leg and in to your left hand
  • return to the starting position and repeat from side to side until you complete your desired reps or time
  • one thing to be aware of here is that there is a tendency to lean forward in the lunge position when passing the weight underneath your leg.  It’s important to remain as upright as possible throughout the exercise

So there you have the Reverse Lunge Kettlebell Pass.  It’s a fun variation of the lunge and can add a little extra challenge to your workouts and help build some balance and coordination.

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

See you next week with another new exercise! 

TRX Tricep Extension

Hey there, it’s time for a new Home Exercise of the Week.  I have a great TRX exercise for you that’s going to really target your tricep muscles.  It’s called the TRX Tricep Extension.  I should warn you though that your triceps could be quite sore the next day and you may have trouble washing your hair!

If you don’t have a TRX Suspension Trainer (I highly recommend getting one) you can also do this exercise on a table at home.  For a demo of that, check out this video:  How To: Triceps Extensions Using a Table

Let’s take a look at the key performance points of the TRX Tricep Extension.

  • attach your TRX to a door at home, a tree outside, or a soccer net at a park like you see in the video
  • depending on your fitness level, bring your feet close to the anchor point to make this exercise more challenging or keep your feet further away from the anchor point to make it easier
  • keep your hands and elbows close together and raise your arms up until your upper arms are parallel or slightly above parallel to the ground
  • shift your body weight through your arms and in to the handles of the straps so that there is constant tension throughout the exercise
  • bend at the elbows and let your body fall forward in a controlled manner until your hands are back and above your head
  • keeping your elbows close together, push out through the palms of your hands and raise your body back up until your arms are fully extended
  • squeeze the tricep muscles when your arms are fully extended and then repeat the movement for your desired amount of reps or time
  • maintain tight flexed abs throughout the exercise

So there you have the TRX Tricep Extension!  You may have trouble washing your hair after but it will be worth it.

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

See you next week with another new exercise!

2019 HomeBody Training Online Fitness and Nutrition Coaching Registration Now Open

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Are you ready to become your healthiest, fittest, and strongest self?

My Online Fitness and Nutrition Coaching Program begins Monday January 7, 2019 and is now open for registrationSpots are limited 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 and to sign up, Click Here.

Kettlebell Wood Chopper

Hey there, I have a new Home Exercise of the Week for you to try called the Kettlebell Wood Chopper.  This is a great full body exercise that primarily works your core (especially obliques), quadriceps, glutes, hamstrings, and shoulders.

If you don’t have a kettlebell you can also do this with a medicine ball, dumbbell, or any weighted object you have at home that is easy to hold on to.

Let’s take a look at the key performance points of the Kettlebell Wood Chopper.

  • stand tall with your feet shoulder width apart and toes pointed slightly outward
  • hold the kettlebell down in front of you
  • descend in to a squat while keeping your abs tight and twist to your left so the kettlebell is to the outside of your left leg
  • keep your weight on your heels throughout the squat
  • come up from the squat position while swinging the kettlebell up and diagonally to the right
  • at the top position make sure your feet are firmly planted and your upper body is twisted to the right
  • keep your abs engaged throughout the movement
  • keep your arms as straight as you can and lower the kettlebell back down and to the left as you squat
  • repeat for your desired amount or reps or time and then repeat for your right side

So there you have the Kettlebell Wood Chopper.  Add this exercise to your full body routine or as part of your ab routine.  Your obliques will thank you for it!

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

See you next week with another new exercise!

Making Healthy Restaurant Menu Choices

As it does for many of us, life gets very busy or we have to travel somewhere for work or vacation and sometimes the only option is eating out at a restaurant. This doesn’t mean you have to completely go off your healthy eating plan. If you know what to look for, you can make some great choices when eating out that is in line with your goals. To help you know what to look for and what to avoid, download Making Healthy Menu Choices and keep it handy.

Eating out doesn’t have to be bad and it doesn’t have to completely derail you from your goals. With some knowledge of what to look for you can stay on track no matter where you go or what situation you’re in.