Reverse Lunge Knee Up Hop

Hey there, it’s time for a new Home Exercise of the Week! This week I have a lower body exercise that will get your legs burning and your heart pumping called the Reverse Lunge Knee Up Hop.

This is an exercise that will take some practice but it is fun to do and the benefits are great. The Reverse Lunge Knee Up Hop works your quadriceps, hamstrings, glutes, calves, all the little stabilizer muscles of the ankle, your abs, and your balance and coordination. The jump also adds a plyometric component to the exercise that will work on your cardiovascular endurance and those fast twitch muscle fibers. As you can see there are a lot of muscles being activated in this move! If you’re just starting out with these and you can’t do the jump just yet then you can do the lunge knee up without the hop and then work your way up to adding the jump in.

Let’s take a look at the key performance points of the Reverse Lunge Knee Up Hop.

  • stand nice and tall with your abs engaged and take a big step back with your left leg
  • from this position, come straight down by bending both knees until each leg is at a 90 degree angle
  • make sure to stay as upright as possible
  • pushing through your right heel, come up out of the lunge and drive your left knee up in front of you while using that momentum to hop your right foot off the floor
  • land from the hop and immediately go back in to the lunge with your left leg
  • repeat for your desired amount of reps and then repeat the movement with your right leg

So there you have the Reverse Lunge Knee Up Hop. Take some time to practice the technique and start without the hop if you need to. Once you get the hang of it you can also hold on to some weights to make it even more challenging!

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

See you next week with another new exercise!

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! 

Burpee Medicine Ball Overhead Toss

Hello, it’s time again for a new Home Exercise of the Week.  This week I have another variation of everyone’s favourite exercise…the burpee!  I call it the Burpee Medicine Ball Overhead Toss.

This variation of the burpee is going to give your core an extra challenge since you will be adding the instability of placing your hands on the ball when you’re in the full plank position.  As with other burpees, you will also be working your legs, shoulders, and arms.  The shoulders will get an extra workout as well with the overhead throw of the medicine ball.  And don’t forget the cardiovascular conditioning you will get when your heart is pumping hard during this exercise!

Let’s take a look at the key performance points of the Burpee Medicine Ball Overhead Toss.

  • crouch down and place a medicine ball down on the floor in front of you
  • keeping your hands on the ball and under your chest, jump your feet back until you are fully extended in a full plank position
  • keep your abs engaged to maintain your balance on the medicine ball
  • from this full plank position, jump your feet back up and underneath you then pick the ball up and stand up while trying to keep your back as straight as possible (like standing up from a squat)
  • once you are fully upright throw the medicine ball straight up over your head and then catch it on the way back down
  • lower the ball to the floor and repeat the movement for your desired amount of reps or time

So there you have the Burpee Medicine Ball Overhead Toss.  Add this fun variation of the burpee in to your full body routine and let the sweating begin!

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!

Single Leg Dumbbell Romanian Deadlift

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.

See you next week with another new exercise!

Equalizer Bar Bulgarian Split Squat Jump

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!