Hey there, it’s time for a new Home Exercise of the Week. I have a great TRX exercise for you that’s going to really target your tricep muscles. It’s called the TRX Tricep Extension. I should warn you though that your triceps could be quite sore the next day and you may have trouble washing your hair!
If you don’t have a TRX Suspension Trainer (I highly recommend getting one) you can also do this exercise on a table at home. For a demo of that, check out this video: How To: Triceps Extensions Using a Table
Let’s take a look at the key performance points of the TRX Tricep Extension.
attach your TRX to a door at home, a tree outside, or a soccer net at a park like you see in the video
depending on your fitness level, bring your feet close to the anchor point to make this exercise more challenging or keep your feet further away from the anchor point to make it easier
keep your hands and elbows close together and raise your arms up until your upper arms are parallel or slightly above parallel to the ground
shift your body weight through your arms and in to the handles of the straps so that there is constant tension throughout the exercise
bend at the elbows and let your body fall forward in a controlled manner until your hands are back and above your head
keeping your elbows close together, push out through the palms of your hands and raise your body back up until your arms are fully extended
squeeze the tricep muscles when your arms are fully extended and then repeat the movement for your desired amount of reps or time
maintain tight flexed abs throughout the exercise
So there you have the TRX Tricep Extension! You may have trouble washing your hair after but it will be worth it.
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! 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!
Hey there! It has been a while since I’ve posted a new Home Exercise of the Week but the series is back and I have a whole bunch of new exercises to show you over the next few months.
This week I have the Dumbbell Burpee Shoulder Press. This is a fantastic full body exercise that will target your quadriceps, hamstrings, glutes, core, shoulders, and triceps. You will also get a really good cardiovascular workout from this exercise! If you don’t have dumbbells that’s ok, you can use any substitute like a medicine ball, sandbag, or just put your hands up in the air.
Let’s take a look at the key points to doing the Dumbbell Burpee Shoulder Press properly.
have a pair of dumbbells (or substitute) in front of you at your feet
squat down and grab the handles of the dumbbells
from this position jump both feet back until you are in a full plank position while keeping your core flexed and tight
jump your feet back up to your hands and stand up with the dumbbells in your hands
press the weights up over your head to do the shoulder press
lower the weights back down to the floor and repeat
So there you have the Dumbbell Burpee Shoulder Press. It’s a challenging exercise that will get you sweating and your heart pumping!
I’ll be back next week with another new exercise so stay tuned and feel free to leave a comment below about how you did with the exercise or if you have any questions.