Jumping Jack Squat

Hey there, it’s time for a new Home Exercise of the Week! This week I have a heart pumping lower body and plyometric exercise for you to try called the Jumping Jack Squat.

The Jumping Jack Squat will work all the muscles of the legs including quadriceps, hamstrings, glutes, and calves and the jumping jack part of the exercise will give you a great cardiovascular exercise and will also work the arms and shoulders.

Let’s take a look at the key performance points of the Jumping Jack Squat.

  • start by standing nice and tall with your feet together and your arms at your side
  • lower your body like you are going to sit in a chair while keeping your weight on your heels and your back straight
  • make sure to drive your hips back to prevent your knees from going past your toes
  • once your thighs are parallel to the floor, explode up from the squat position and jump your feet out to the side while raising both arms over your head
  • jump your feet back together while lowering your arms down to your sides and descend back in to a squat
  • repeat the movement for your desired amount of reps or time

So there you have the Jumping Jack Squat. Your heart will be pumping, your legs will be burning, and you’ll be sweating. That probably doesn’t sound very pleasant but it will be worth it! 😉

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Reverse Lunge Knee Up Hop

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.

See you next week with another new exercise!

Kneel to Stand Jump Squat

Hello, it’s time for a new Home Exercise of the Week! This week I have a challenging leg and plyometric exercise to show you called the Kneel to Stand Jump Squat.

This is a great exercise to work your quadriceps, glutes, and hamstrings and it will also mimic a step up without having to use a step. The jump will also add a plyometric component which will give you a great cardiovascular workout and work your fast twitch muscle fibers.

Let’s take a look at the key performance points of the Kneel to Stand Jump Squat.

  • start in a kneeling position with your body nice and tall (don’t sit back on your heels)
  • lift your left leg and bring your foot underneath you without leaning to the side too much then repeat for your right leg. You are now in a squat position
  • keep your knees over your toes and your back straight in this squat position
  • now jump up as high as you can
  • once you land from your jump, squat down and then return to your knees
  • repeat the movement but this time lead with your right leg
  • keep alternating your lead leg to get equal work on both sides throughout your set

So there you have the Kneel to Stand Jump Squat. This will take some practice but once you get it down it is a great exercise to add to your lower or full body routine that will get your legs burning and your heart pumping!

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!

TRX Squat and Y Fly

Happy New Year everyone!  I hope you all had a great holiday and now that 2019 is in full swing, I have a new Home Exercise of the Week for you to try.

I’m sure a lot of you have health and fitness new year’s resolutions so to help you out with that here’s a full body move called the TRX Squat and Y Fly.

The TRX Squat and Y Fly is going to work your quadriceps, hamstrings, glutes, shoulders, and upper back.  The TRX is ideal for this exercise but if you don’t have one you could also use a band attached to a door.

Let’s take a look at the key performance points of the TRX Squat and Y Fly.

  • grab the handles of the TRX and raise your arms up in to a Y shape keeping your arms fully extended
  • now step back until there is no slack on the TRX
  • keep your arms straight and lower them down in front until your hands are at shoulder height while at the same time leaning back and letting the TRX support your body weight (this will be your starting point)
  • keeping your arms extended, lower your body in to a squat while keeping your body weight on your heels
  • push up through your heels and as you come up out of the squat, raise your arms above your head in to the Y position pulling your body upright and squeezing your shoulders and upper back muscles
  • lower your arms back down to shoulder height while leaning back and repeat the movement for your desired amount of reps or time

So there you have the TRX Squat and Y Fly.  This is a fairly simple but very effective full body exercise.  Add this in to your full body routine to work multiple muscles and burn more calories.

Let me know how you do with this one or if you have any questions in the comments below.

See you next week with another new exercise!

Reverse Lunge Kettlebell Pass

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.

See you next week with another new exercise!