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 everyone, it’s time for a new Home Exercise of the Week! The exercise this week is one that is challenging and honestly not a favourite of many but it is a very effective core and cardiovascular exercise! They are Moguls!
Moguls target your abdominals, especially your obliques, but they also work your chest, shoulders, and triceps from holding yourself in the plank position. Your legs and glutes will also get a good workout from this exercise.
Let’s take a look at the key points to doing Moguls properly:
start in a full plank position with your knees off the ground and tucked in underneath you
while flexing your core, jump your feet out to the side while keeping your knees tucked in and dropping your hip close to the ground
from this side position, jump all the way to the other side and drop your hip down again close to the ground
keep jumping from side to side at a fairly quick pace while keeping your core flexed and your knees tucked in underneath you
So there you have Moguls. It’s challenging, your heart rate will be up, your abs will be burning, you’ll be sweating, but in the end you’ll be glad you did them and they will get easier the more you do them!
Leave a comment below and let me know how you do. You can even curse me for presenting this crazy exercise to you!
Hey everyone! I have a new Home Workout of the Week for you to do. This time we are going to blast your legs. Prepare yourself for this intense Leg Tabata Workout! Your legs will be on fire but it’s definitely worth it.
Do what you can in the allotted time and build up your intensity. Form is very important here to protect your knees and back and for the best results so make sure you practice the moves first before attempting the routine.
Have fun and let me know how you do!
Leg 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
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.