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.
Hey there, it’s time for a new Home Exercise of the Week and this will be the last exercise this year but I will have a bunch of new ones to show you in 2019!
This week’s exercise is called the Underhand Inverted Row and this is a great exercise to really work your back and biceps. In the video demonstration I’m using an Equalizer Bar but you can also do this at the gym with an olympic bar set up in a squat rack.
I also show different variations of this exercise with the easiest version first and ending with a more challenging version.
Let’s take a look at the key performance points of the Underhand Inverted Row.
start by laying underneath the bar so that your chest is in line with the bar
grab the bar with an underhand grip (you can also use an overhand grip to change the dynamic of the exercise and add a different challenge)
for the easier version, keep your feet flat on the ground and your knees bent
drive your hips up in to the air by pushing up through your heels
keep your abs tight and maintain this hips raised position throughout the exercise
pull your body up and try to touch the bar with your chest while squeezing your shoulder blades together
lower your body back down in a smooth controlled manner but stop just before you touch the floor
repeat the movement for your desired amount of reps or time and make sure not to let your hips drop down throughout the exercise
the second movement is a bit harder and the difference is your legs are straight instead of bent
the third movement adds more of a challenge by adding more weight to your upper body to lift because you have one leg in the air
the fourth and final movement in the video has one leg in the air and the other leg straight – this will add even more of your body weight to pull up
So there you have the Underhand Inverted Row. It’s a challenging but very effective back and bicep exercise. Try the easier version first and progressively work your way up to the harder version. You can even put your legs up on a stability ball for an even harder challenge!
Give it a shot and let me know how you do in the comments below or if you have any questions.
Have a wonderful holiday season and I will see you in 2019 with another new exercise!
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 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.
Hey there, it’s time for a new Home Exercise of the Week! This time I have a dumbbell exercise for you called the Two Arm Bent Over Dumbbell Row. This is a great compound exercise to work your lats, rhomboids, rear delts, traps, and biceps.
If you don’t have a set of dumbbells that’s ok, you can use any two objects that are equally balanced like a couple of water jugs.
Let’s take a look at how to do the Two Arm Bent Over Dumbbell Row properly.
hold a dumbbell or heavy object in each hand and stand with your feet about shoulder width apart
bend your knees slightly and bring your torso forward by bending at the waist
keep bending forward while keeping your back as straight as possible until your torso is almost parallel to the floor
from this bent over position, exhale and pull the dumbbells up and towards you while keeping your elbows tucked in to your sides
squeeze your back muscles and your shoulder blades together at the top of the movement
pause for a second and then inhale and lower the weights to the starting position
repeat for your desired repetitions
So there you have the Two Arm Bent Over Dumbbell Row. This is one of the best compound exercises for you back and you will build a lot of strength and help prevent a lot of back injuries with this exercise.
Let me know how you do with this one in the comment section below or if you have any questions.