Hey there, it’s time for a new Home Exercise of the Week! This week I have a dynamic lower body exercise for you called the Reverse Lunge Kettlebell Pass.
The Reverse Lunge Kettlebell Pass will target your quadriceps, hamstrings, and glutes and will also work on your coordination and balance. Passing the kettlebell underneath your front leg will keep you in the lunge position longer which will work the muscles more and your coordination and balance will come in to play when passing the weight underneath your leg. You can also do this exercise with a medicine ball or dumbbell but the kettlebell is the easiest to hold on to.
Let’s take a look at the key performance points of the Reverse Lunge Kettlebell Pass.
stand tall with the kettlebell hanging from your left hand at your side
take a big step back with your left leg and descend in to a lunge position
keep your back straight and remain as upright as possible
lower in to the lunge position until your legs are at 90 degree angles
from this bottom position, pass the kettlebell underneath your right leg and in to your right hand
push up through your right heel and return to the starting position
the kettlebell is now in your right hand hanging at your side
now take a big step back with your right leg and descend in to the lunge
pass the kettlebell underneath your left leg and in to your left hand
return to the starting position and repeat from side to side until you complete your desired reps or time
one thing to be aware of here is that there is a tendency to lean forward in the lunge position when passing the weight underneath your leg. It’s important to remain as upright as possible throughout the exercise
So there you have the Reverse Lunge Kettlebell Pass. It’s a fun variation of the lunge and can add a little extra challenge to your workouts and help build some balance and coordination.
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.
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!
Hello, it’s a new week which means it’s time for a new Home Exercise of the Week! This time I have a great full body exercise for you called the Reverse Lunge Dumbbell Bicep Curl.
The Reverse Lunge Dumbbell Bicep Curl requires a bit of coordination but with some practice it will get easier. With this exercise you will primarily be working on your quadriceps, hamstrings, glutes, biceps, and forearms. You will also be working on the stabilizer muscles of your ankles as well as your core when progressing through the movement.
If you don’t have a set of dumbbells that’s okay. You can use any object around the house like soup cans or water bottles. Ideally you would want something a little heavier but if nothing else you will still benefit from the curling motion of the arms.
Here are the key performance points:
stand tall with shoulders back, chest held high, and a dumbbell in each hand at your side with your palms facing forward
take a big step back with your right leg and bend at both knees until your legs are at 90 degree angles
while lunging in to this bottom position you want to curl the weights up at the same time while maintaining that palm forward hand position and squeezing your bicep muscles
stay as upright as possible throughout the movement and keep your shoulders back and chest held high
from this bottom lunge position, press through the heel of your left foot to drive yourself back up to the starting position
on your way back up to the starting position, slowly lower the dumbbells back down to your sides with that same palm forward position
from this starting position, repeat the movement for your other leg and keep alternating legs until the desired number of reps are complete
So there you have the Reverse Lunge Dumbbell Bicep Curl. As with any full body movement, your heart and lungs will work harder, you will burn more calories, and you will be sweating more. It’s a tough one but the benefits are great!
If you like this exercise please leave a comment below or if you have any questions please ask.