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

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

 

Side Plank Contralateral Knee Tuck

Hey there!  I have a new Home Exercise of the Week to show you and this core exercise is going to target your obliques as well as work your shoulders isometrically.  It’s called the Side Plank Contralateral Knee Tuck and it is quite challenging so take it slow until you get the hang of it and then work your way up to higher reps.

Let’s take a look at the key points to doing the Side Plank Contralateral Knee Tuck properly.

  • start in a side plank position with your elbow directly under your shoulder
  • offset your foot position by bringing your top leg to the front and your bottom leg to the back
  • raise your hips up until your body is straight and contract your abdominals
  • extend your top arm overhead and from this position drive your bottom knee up underneath you and at the same time bend your top arm so the elbow and knee meet in the middle
  • squeeze your abdominals then return to the starting position
  • repeat for the desired amount of time or reps then do the same for the other side

So there you have the Side Plank Contralateral Knee Tuck.  It’s a tough one but well worth the effort!  If you have any questions please comment on this post or feel free to email me.

Happy planking!

Mountain Climber Kickback


Hey there!  I have a new Home Exercise of the Week for you to try and this week we’re going to focus on your core and glutes.

The exercise is called the Mountain Climber Kickback and it will primarily work your abdominals, glutes, and lower back.  It will also isometrically work your shoulders and arms.

Let’s take a look at how to do the Mountain Climber Kickback properly.

  • get in to a full plank position with your hands on the floor and in line underneath your shoulders
  • make sure your body is straight with your head in line with your spine, glutes flexed, and your belly button pulled in toward your spine
  • without raising your hips up too much drive your left knee up towards your left arm and crunch the abs
  • extend the leg back and raise it up while squeezing your glutes
  • repeat for desired amount of reps or time then complete a set with your right leg

So there you have the Mountain Climber Kickback.  Add this in to your workout routine and get your core and glutes burning!

Giant Superset Workout

Hey everyone!  I have a new Home Workout of the Week for you to try and this one is really going to test your endurance.  I’m calling it the Giant Superset Workout!

This Giant Superset Workout has 1 round of 24 exercises that you will do one after the other with little to no rest in between each.  It’s going to be tough but do the best you can and when you are finished there will be sweat (and maybe tears) but you will also have worked your entire body and the little amount of rest will add a great cardiovascular component to the workout as well.

So give this Giant Superset Workout a try and let me know how you do!

Giant Superset Workout

Warm-Up

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

Superset