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.
Hey there, it’s time for a new Home Exercise of the Week! This week I have a TRX suspension trainer exercise for you to try called the TRX Mountain Climber.
The TRX Mountain Climber is a great ab exercise that primarily works your abdominals and to a lesser degree, your hip flexors and quadriceps. You will also be working your shoulders and triceps as they help to stabilize and hold you up throughout the movement. If you do this exercise at a quick pace you will get a cardio workout as well.
If you don’t have a suspension trainer then I highly recommend getting one. They are very handy to have as you can use it anywhere. You can hook it on to a door in your home or attach it to a tree in a park. As you can see in the video, I attached mine to a soccer net. You can still do mountain climbers effectively though if you don’t have a suspension trainer. The TRX just makes it a bit more fun and challenging!
Here are the key performance points for the TRX Mountain Climber.
hang the TRX straps so they are about 6 inches off the floor
place your feet in the stirrups so the tops of your feet are facing the floor
place your hands on the floor in line with your chest and take your knees off the floor so that you are now in a full suspended plank position and in a straight line
engage your abs, keep your body straight, and don’t let your hips sag down
drive your right knee forward towards your chest while squeezing your abs
as you bring your right knee back out, drive your left knee forward towards your chest
alternate back and forth for the desired amount of reps or time
So there you have the TRX Mountain Climber. You might think I’m strange for saying this but this is one of my favourite TRX exercises and I find it a lot of fun even though it’s kicking my butt!
Give this ab exercise a shot and let me know how you do in the comments below or if you find this as fun as I do! 😉
Hey there, it’s a new week and that means it’s time for a new exercise! The Home Exercise of the Week this time is another core exercise called Medicine Ball Cross Body Mountain Climber.
With this exercise you will be targeting your abdominal muscles, especially your obliques, as well as your chest, shoulders, triceps, hip flexors, and lower back. The added instability of planking on the medicine ball while doing the mountain climber further engages your core muscles and stabilizers, making it quite challenging.
Here are the key points to doing the Medicine Ball Cross Body Mountain Climber properly:
start in a plank position with your hands on the medicine ball
make sure the ball is directly underneath your chest
engage your abdominals and keep tight throughout the movement
from the full plank position, drive your right knee towards your left elbow giving your abs a really good flex
return to the starting position and then drive your left knee towards your right elbow
repeat until you have finished your set
So there you have the Medicine Ball Cross Body Mountain Climber. Take it slow at first until you feel comfortable balancing yourself on the ball. Once you get the hang of it you can try increasing your rep speed to add a cardiovascular component.
If you like this exercise leave a comment below. I’d love to hear what you think.
Hey everyone! It’s Home Exercise of the Week time and I have the third part here for you of the three part split routine. This week we are going to do the Back, Bicep, and Core Workout. This routine is going to get your arms looking strong and toned and is going to strengthen the ever important muscles of the back. Strong back and core muscles help prevent back problems as you age and especially if you spend many hours at a desk job, not to mention how great a strong back looks!
This Back, Bicep, and Core Workout does have some dumbbell exercises in them so if you have a set that’s great but if not then grab some stuff around the house that you can lift and curl like heavy soup cans, water bottles, pets, children, etc! 😉