Spider Jump

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.

See you next week with another new exercise!

Two Arm Bent Over Dumbbell Row

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.

See you next week with another new exercise!

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!

Moguls

Hey everyone, it’s time for a new Home Exercise of the Week!  The exercise this week is one that is challenging and honestly not a favourite of many but it is a very effective core and cardiovascular exercise!  They are Moguls!

Moguls target your abdominals, especially your obliques, but they also work your chest, shoulders, and triceps from holding yourself in the plank position.  Your legs and glutes will also get a good workout from this exercise.

Let’s take a look at the key points to doing Moguls properly:

  • start in a full plank position with your knees off the ground and tucked in underneath you
  • while flexing your core, jump your feet out to the side while keeping your knees tucked in and dropping your hip close to the ground
  • from this side position, jump all the way to the other side and drop your hip down again close to the ground
  • keep jumping from side to side at a fairly quick pace while keeping your core flexed and your knees tucked in underneath you

So there you have Moguls.  It’s challenging, your heart rate will be up, your abs will be burning, you’ll be sweating, but in the end you’ll be glad you did them and they will get easier the more you do them!

Leave a comment below and let me know how you do.  You can even curse me for presenting this crazy exercise to you!

See you next week with another new exercise!

Leg, Shoulder, and Core Workout

Hey everyone!  Summer is fast approaching and that means less clothing and more of your body showing.  Here is a new Home Workout of the Week for you to do that will help you shed some unwanted pounds and tone your legs, shoulders, and abdominals!

This Leg, Shoulder, and Core Workout is part of a split routine and the rest of the workouts to go along with this one will be coming in the weeks ahead.  Do this workout at a minimum of once a week along with the other routines and you’ll be well on your way to a fit and toned summer body!

Note:  There are a lot of plyometric moves in this routine which means high impact, jumping moves.  If you are a beginner or have knee problems then I suggest you do not do any jumping and just do standard moves.  For example, in the Cross Body Punch Jump Squat you would just do the punches then squat but not jump.

Leg, Shoulder, and Core Workout

Warm-Up

  • 12 Bodyweight Squats
  • 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 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Rest for 30 to 60 seconds then repeat the superset 1 more time