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!

Spider Jump

Hey there, it’s time for a new Home Exercise of the Week!  This week I have a core and cardiovascular exercise for you to try called the Spider Jump.  This is a challenging exercise that will get you sweating and your heart pumping.  

The Spider Jump is a modification of the Running Mountain Climber and it will work your whole body but more specifically your abdominals and hip flexors.

Let’s take a look at the key performance points of the Spider Jump.

  • start in a full plank position with your abs and glutes flexed and your hands directly under your shoulders
  • bring your left foot up and to the side of your body towards your left hand (if you’re flexible enough try to place your left foot just to the outside of your left hand)
  • from this position jump your right foot up towards the outside of your right hand while at the same time jumping your left foot back to the starting position
  • now jump your left foot up beside your left hand again while jumping your right foot back
  • keep jumping back and forth between your left and right foot until you reach your desired amount of reps or time
  • you can regress this movement to an easier version by stepping your feet up instead of jumping

So there you have the Spider Jump.  It’s not necessarily a fan favourite with my clients (I usually get a collective groan when I bust this one out) but very effective nonetheless!

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!

Speed Skater

Hello there, it’s time for another Home Exercise of the Week!  This time I have a fun leg and cardio move for you to try called the Speed Skater.

The Speed Skater is a plyometric exercise that is going to work your quadriceps, hamstrings, glutes, and obliques as well as give you a great cardiovascular workout.

Let’s take a look at the key performance points of the Speed Skater.

  • from a standing position, hop to the right and land on your right foot
  • descend in to a half lunge while crossing your left leg behind your right leg
  • from this position, explode up and hop to the left landing on your left foot
  • descend in to a half lunge again while crossing your right leg behind your left leg
  • repeat back and forth for the desired amount of reps or time
  • keep your abs tight and flexed throughout the movement

So there you have the Speed Skater.  Add this in to your cardio or leg routine and you will get your heart pumping and your legs burning!

Let me know how you do with this one in the comments below or let me know if you have any questions.  I’m here to help!

See you next week with another new exercise.

Equalizer Bar Bulgarian Split Squat Jump

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!

Moguls

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!

See you next week with another new exercise!