Hey, it’s Home Exercise of the Week time again and this week I have a cardiovascular and core exercise for you to try that I call the Triangle Jump.
The Triangle Jump is primarily a core exercise but you will also be working many other muscle groups including your shoulders, triceps, and legs. This move is also kind of like a burpee which makes it a fairly intense cardiovascular exercise. Your heart will be pumping and you will be sweating!
Let’s take a look at the key performance points of the Triangle Jump.
start in a full plank pushup position with your hands directly under your shoulders
engage your abs and glutes and keep your back straight
jump your feet forward so that they are tucked in underneath you
from this tucked position jump both feet back and out to the left at about a 45 degree angle
jump both feet back up to the middle and tucked in underneath you
now jump both feet back and out to the right at the same 45 degree angle
return to the middle and keep jumping side to side for your desired amount of reps or time
keep your abs and glutes flexed throughout the movement
So there you have the Triangle Jump. It’s intense. It will make you sweat. Your muscles will be burning. It will be worth it.
Let me know how you do with this one in the comments below or if you have any questions.
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.