Hey there, it’s time for a new Home Exercise of the Week. This week I have an upper body and core exercise to show you called the Equalizer Bar Pushup Mountain Climber Twist.
This is a great exercise to work your chest, shoulders, triceps, upper and lower abdominals, and obliques. I’m using an Equalizer Bar for this video demonstration but if you don’t have one, you can also do this exercise without it or use a step or bench to elevate your upper body. The elevation of the upper body gives your knee a little more clearance to raise up and twist and the Equalizer Bar allows you to go a little deeper in the pushup.
Let’s take a look at the key performance points of the Equalizer Bar Pushup Mountain Climber Twist.
place the Equalizer Bar on it’s side on the floor
place your hands on the bar at the highest elevation and get in to a full plank position
keep your hands in line with your chest and keep your abs tight
lower your body until you feel a deep stretch in your chest while keeping your elbows flared out at about a 45 degree angle
push back up until your arms are almost straight but don’t lock them out at the top
from this top position, drive your right knee forward and then twist it underneath you towards your left side
return to the middle and then bring your right foot back to the starting position
perform another pushup and then drive your left knee forward and twist it underneath you towards your right side
return to the middle and bring your left foot back to the starting position
repeat the movements for your desired amount of reps or time
So there you have the Equalizer Bar Pushup Mountain Climber Twist. Multi-joint movements are always great for building overall strength, conditioning, and for calorie burning so try adding this exercise to your upper body or full body routine. If you have trouble doing a full pushup, you can also do a modified pushup from your knees and then just raise your body up on your toes to perform the mountain climber twist.
Let me know how you do with 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 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 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!