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.
Hey there, it’s time for a new Home Exercise of the Week! This week I have a lower body exercise that will get your legs burning and your heart pumping called the Reverse Lunge Knee Up Hop.
This is an exercise that will take some practice but it is fun to do and the benefits are great. The Reverse Lunge Knee Up Hop works your quadriceps, hamstrings, glutes, calves, all the little stabilizer muscles of the ankle, your abs, and your balance and coordination. The jump also adds a plyometric component to the exercise that will work on your cardiovascular endurance and those fast twitch muscle fibers. As you can see there are a lot of muscles being activated in this move! If you’re just starting out with these and you can’t do the jump just yet then you can do the lunge knee up without the hop and then work your way up to adding the jump in.
Let’s take a look at the key performance points of the Reverse Lunge Knee Up Hop.
stand nice and tall with your abs engaged and take a big step back with your left leg
from this position, come straight down by bending both knees until each leg is at a 90 degree angle
make sure to stay as upright as possible
pushing through your right heel, come up out of the lunge and drive your left knee up in front of you while using that momentum to hop your right foot off the floor
land from the hop and immediately go back in to the lunge with your left leg
repeat for your desired amount of reps and then repeat the movement with your right leg
So there you have the Reverse Lunge Knee Up Hop. Take some time to practice the technique and start without the hop if you need to. Once you get the hang of it you can also hold on to some weights to make it even more challenging!
Let me know how you do 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 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.