Iron Cross

Hey there, it’s time for another new Home Exercise of the Week!  This week I have a variation of a plank called the Iron Cross

The Iron Cross looks like it would be fairly easy but it is quite challenging.  With this isometric exercise you’re going to be mainly working your core, chest, shoulders, and triceps.

Here’s how to do the Iron Cross:

  • starting from your knees, position your hands as far out to your sides as you can while keeping them in line with your chest
  • rotate your hands so your fingers are pointing away from your body
  • lift your knees off the floor so that you are now on your toes and in a full push-up starting position
  • engage your abs and lower your body as if you were doing a push-up until you are as close to the floor as you can get
  • from this low position hold the plank while keeping your abs tight and flexed (this will help keep your hips from dropping and your back from arching)
  • if you notice your back arching up and your hips lowering then drop your knees to the floor and continue the hold until the desired time is up
  • hold the Iron Cross as long as you can to complete the set

So there you have the Iron Cross!  It’s harder than it looks and it will get you sweating.  Add this in to your upper or full body routine as a finishing move or incorporate it in to an ab workout.

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!

Chest, Tricep, and Core Workout

Hey there!  It’s time for another Home Workout of the Week and this week I have part two of a three part split routine.  This workout is going to focus on the muscles of your chest, triceps, and again your abdominals.  A strong upper body is important in your daily activities to help you lift things and move about more easily not to mention the great looking body that strong, toned muscles will create!

This Chest, Tricep, and Core Workout is quite challenging and very heavy on pushups so take your time and modify the pushups if needed by doing them from your knees.  A thorough warm-up of the shoulder girdle is definitely needed to avoid injury so please make sure you don’t neglect your warm-up.

Do this routine once per week along with the Leg, Shoulder, and Core Workout and the upcoming Back, Bicep, and Core Workout.

Chest, Tricep, and Core Workout

Warm-Up

  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 2

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 3

Rest for 30 to 60 seconds then repeat the superset 2 more times

Quick Tabata Workout

Hey everyone, I have a new Home Workout of the Week for you to try!

This Quick Tabata Workout will get your heart pumping, calories burned, and muscles pumped.  As always make sure that you pay special attention to your form in order to get the best and safest results.

Tabata workouts are quick but intense.  With the warm-up, you should be able to complete this workout in about 30 minutes but if you need to take longer breaks between each Tabata then that is perfectly ok.  In time with consistent workouts you will build up your endurance and intensity.

Have fun and get sweating!

Quick Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 12 Body weight Squats
  • 10 Pushups
  • 12 Spiderman Climbs
  • 30 seconds of Jumping Jacks

Tabata 1

Tabata 2

Tabata 3

Tabata 4

 

Close Grip Pushup Mountain Climber

Hello HomeBody Training followers!  It’s time for another Home Exercise of the Week and this time I have an upper body and core combination exercise to show you called the Close Grip Pushup Mountain Climber.

This is a great exercise to work your chest, tricep, shoulder, and abdominal muscles!  Also, since this move incorporates many muscle groups you will be burning more calories making this an effective fat burning exercise as well as a muscle building one.

Let’s take a look at the key points to doing the Close Grip Pushup Mountain Climber properly.

  • get in to the pushup position with your hands closer together than a standard pushup
  • make sure your hands are directly under your chest
  • from this position slowly lower yourself down to about an inch from the floor while keeping your elbows tucked in to your sides.  Don’t let them flare out.
  • push back up to the start position and from here you will drive one knee up underneath you while squeezing your abdominals
  • return the leg to the start position and repeat with the other leg.  That’s one rep.
  • repeat the whole movement starting with the close grip pushup then the mountain climber
  • make sure to keep your hips down and body as straight as you can while doing the pushup and the mountain climber
  • if you have trouble doing a full close grip pushup then perform the pushup from the modified knee position then go up on your toes to do the mountain climber
  • as with all exercises make sure you engage your core throughout the movement

There you have the Close Grip Pushup Mountain Climber!  It will be tough and some of you may dislike this one but it is very effective in strengthening and toning the upper body especially the triceps and the core.

Medicine Ball Side to Side Pushup

Hey everyone!  It’s time for a new Home Exercise of the Week and this week we are going to work your upper body.  The exercise is called a Medicine Ball Side to Side Pushup and this will primarily work your pectoral muscles.  Assisting in the movement will be your deltoids and triceps, and your core will get a great workout too!

In the video I use a medicine ball which is great to use because the weight of the ball will activate more muscles to push it across but if you don’t have one then you can use a soccer ball, volleyball, or basketball.

The purpose of using a ball in this pushup exercise is to increase stabilization of your body which is what the offset hand position will cause your shoulders, chest, and core to do.  Also, the side the ball is on will work through a longer range of motion, increasing muscle activation.

So let’s take a look at how to do the Medicine Ball Side to Side Pushup properly.

  • get in to your pushup postion with one hand on the ball and one hand on the floor
  • lower your chest to about an inch from the floor then press back up
  • once at the top of the pushup, push the ball across to your other hand and you will now be in position to do the other side
  • repeat the pushup and medicine ball roll until you complete your desired amount of reps
  • if you are a beginner and you have trouble doing the full pushup, you can modify this exercise to do it from your knees.  Just make sure you keep your butt down and body straight.

There you have the Medicine Ball Side to Side Pushup!  This is a great variation to the standard pushup that will challenge your muscles in new ways!