Hello, it’s Home Exercise of the Week time again and this week I have a full body exercise for you to try called the Lateral Lunge Medicine Ball Extension.
The Lateral Lunge Medicine Ball Extension works your gluteus medius (the sides of the glutes), quadriceps, hamstrings, and your adductor muscles which are the muscles of the inner thigh. The medicine ball extension works your shoulders and to a lesser degree your biceps and triceps. So as you can see you are working a lot of muscles here which means you’ll be burning more calories and making your heart work more creating a cardiovascular component to the exercise.
If you don’t have a medicine ball that’s ok. You can use any heavy object you have around the house. You can even hold your baby or pet for this one!
Let’s take a look at the key performance points of the Lateral Lunge Medicine Ball Extension.
stand tall with your feet together and holding the medicine ball close to your chest
take a big step to the right while keeping your toes pointed forward
bend your right leg so you are descending in to a lunge
keep your weight on your right heel and drive your hips back as you lunge
keep your back straight as well as your left leg
make sure your right knee stays in line with your right toes (you don’t want your knee going forward past the toes)
hold this lunge position and push the medicine ball forward away from your chest
pull the ball back to your chest and push up through your right heel to the starting position
repeat the movement for your left leg
lunge side to side for your desired amount of reps or time
So there you have the Lateral Lunge Medicine Ball Extension! Add this in to your full body routine to spice things up and hit your legs in a different way.
Let me know how you do with 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 week I have another great core exercise for you to try called the Cross Body V Up.
The Cross Body V Up is going to work your upper and lower abdominal muscles as well as your obliques and hip flexor muscles. There are a couple of ways to do this exercise. The first is with one of your legs bent and the other is with both legs straight. The bent leg version is a bit more challenging than the straight leg version so do the version that challenges you the most.
Let’s take a look at the key performance points of the Cross Body V Up.
start by laying down face up on the floor with both arms down by your side
keep your right knee bent and straighten your left leg
keep your left arm down along side your body and extend your right arm behind your head (this will be the starting position)
engage your abs by pulling your belly button in and down towards the floor
raise your left leg up in the air while at the same time raising your right arm up towards your left leg
keep your head as straight as possible throughout and really squeeze your abs at the top of the movement
slowly return the right arm and left leg back toward the starting position but don’t let your left foot, right arm, or head touch the ground (this will keep tension on the abs)
repeat for your desired amount of reps or time
once you have completed the set, switch sides so that your left leg is bent and your left arm is extended behind your head
complete your desired amount of reps or time for this side
So there you have the Cross Body V Up. This is a very effective core exercise that will have your abs burning!
Let me know how you like this one in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week! This week I have a core and cardiovascular exercise for you to try called the Spider Jump. This is a challenging exercise that will get you sweating and your heart pumping.
The Spider Jump is a modification of the Running Mountain Climber and it will work your whole body but more specifically your abdominals and hip flexors.
Let’s take a look at the key performance points of the Spider Jump.
start in a full plank position with your abs and glutes flexed and your hands directly under your shoulders
bring your left foot up and to the side of your body towards your left hand (if you’re flexible enough try to place your left foot just to the outside of your left hand)
from this position jump your right foot up towards the outside of your right hand while at the same time jumping your left foot back to the starting position
now jump your left foot up beside your left hand again while jumping your right foot back
keep jumping back and forth between your left and right foot until you reach your desired amount of reps or time
you can regress this movement to an easier version by stepping your feet up instead of jumping
So there you have the Spider Jump. It’s not necessarily a fan favourite with my clients (I usually get a collective groan when I bust this one out) but very effective nonetheless!
Let me know how you do with this one in the comments below or if you have any questions.
Hello HomeBody Training followers, it’s time for a new Home Exercise of the Week! This week I have a great core exercise for you to try called the Bicycle Twist.
The Bicycle Twist is going to work your upper and lower abs, obliques, hip flexors, and lower back. This exercise requires a bit of coordination and can be a bit tricky to get the movement going smoothly but once you get it I think you will enjoy this one a lot. I know I do but I’m weird that way. 😉
Let’s take a look at the key performance points of the Bicycle Twist.
sit down on your mat with your knees bent and lean back until your upper body is around a 45 degree angle
clasp your hands together, engage your abs, and raise your feet off the floor
from this starting position rotate to the right while flexing your abs and extending your left leg forward
now rotate your upper body all the way to the left side while bringing in your left leg and extending your right leg forward
keep rotating your body and extending your legs in a slow and controlled movement
repeat for your desired amount of reps or time
So there you have the Bicycle Twist! You can make this even more challenging by holding on to a medicine ball, dumbbell, kettlebell, baby, or anything you have at home that can add resistance!
Let me know how you like the Bicycle Twist and if you have any questions in the comments below.