Split Squat Jump

Hello there! It’s a new week and that means it’s time for a new Home Exercise of the Week! This time I have a heart pumping plyometric lower body exercise for you to try called the Split Squat Jump.

The Split Squat Jump works your quadriceps, hamstrings, glutes, calves, all the stabilizer muscles of the ankles, and those fast-twitch muscle fibers which help with the explosive power of the movement. So there are quite a few muscles involved with this one which means more calories burned and you will also get quite a good cardiovascular workout on top of strengthening the muscles of the legs.

So let’s take a look at the key performance points of the Split Squat Jump.

  • start by stepping one foot forward and one foot back until you have a nice wide stance with your toes pointed forward
  • stand nice and tall and flex your abs to provide stability to your upper body
  • now bend at both knees and lower your body straight down until your legs are at 90 degree angles
  • keep your weight on your front heel as you lower your body and don’t let your front knee move forward past your toes (keep it in line with your front toes or slightly behind)
  • from this lunge position, push through both feet and jump straight up as high as you can while maintaining that forward and back leg position
  • land from the jump and go right back in to the lunge while keeping your body as upright as possible
  • repeat for your desired amount of reps or time and then switch legs and repeat the movement for that side
  • you can make this even more challenging by holding on to weights at your sides

So there you have the Split Squat Jump. It’s challenging, you’ll be huffing and puffing, and you’ll be sweating but it will be worth it as you will be building strength, power, endurance, muscle, and burning lots of calories in the process!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Plank Jacks

Hello and Happy New Year! It’s a brand new year so let’s start 2021 off right with a new Home Exercise of the Week! This week I have a great cardio and core-strengthening exercise to show you called Plank Jacks.

Plank Jacks will help strengthen the muscles of the upper and lower body and will also increase core strength and stability, burn calories, and help reduce fat.

Let’s take a look at the key performance points of Plank Jacks.

  • start in a full plank position with your hands under your shoulders and your feet together. Your body should be in a straight line from your head to your heels
  • while engaging your abs, jump both feet out wide to each side as if you were doing a horizontal jumping jack
  • stay in the plank position with your abs engaged as you quickly jump your feet back together
  • continue to jump back in and out for your desired amount of reps or time while keeping your back flat and don’t let your hips drop too much throughout the movement
  • you can also modify this to a lower impact version by stepping each foot out to the side and back in instead of jumping

So there you have Plank Jacks. Add this exercise to your routine and you will strengthen your core, help prevent back pain, and get the benefits of a cardio exercise!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Jumping Jack Squat

Hey there, it’s time for a new Home Exercise of the Week! This week I have a heart pumping lower body and plyometric exercise for you to try called the Jumping Jack Squat.

The Jumping Jack Squat will work all the muscles of the legs including quadriceps, hamstrings, glutes, and calves and the jumping jack part of the exercise will give you a great cardiovascular exercise and will also work the arms and shoulders.

Let’s take a look at the key performance points of the Jumping Jack Squat.

  • start by standing nice and tall with your feet together and your arms at your side
  • lower your body like you are going to sit in a chair while keeping your weight on your heels and your back straight
  • make sure to drive your hips back to prevent your knees from going past your toes
  • once your thighs are parallel to the floor, explode up from the squat position and jump your feet out to the side while raising both arms over your head
  • jump your feet back together while lowering your arms down to your sides and descend back in to a squat
  • repeat the movement for your desired amount of reps or time

So there you have the Jumping Jack Squat. Your heart will be pumping, your legs will be burning, and you’ll be sweating. That probably doesn’t sound very pleasant but it will be worth it! 😉

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Kneel to Stand Jump Squat

Hello, it’s time for a new Home Exercise of the Week! This week I have a challenging leg and plyometric exercise to show you called the Kneel to Stand Jump Squat.

This is a great exercise to work your quadriceps, glutes, and hamstrings and it will also mimic a step up without having to use a step. The jump will also add a plyometric component which will give you a great cardiovascular workout and work your fast twitch muscle fibers.

Let’s take a look at the key performance points of the Kneel to Stand Jump Squat.

  • start in a kneeling position with your body nice and tall (don’t sit back on your heels)
  • lift your left leg and bring your foot underneath you without leaning to the side too much then repeat for your right leg. You are now in a squat position
  • keep your knees over your toes and your back straight in this squat position
  • now jump up as high as you can
  • once you land from your jump, squat down and then return to your knees
  • repeat the movement but this time lead with your right leg
  • keep alternating your lead leg to get equal work on both sides throughout your set

So there you have the Kneel to Stand Jump Squat. This will take some practice but once you get it down it is a great exercise to add to your lower or full body routine that will get your legs burning and your heart pumping!

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!

Triangle Jump

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.

See you next week with another new exercise!