Single Leg Dumbbell Romanian Deadlift

Hey there, it’s time for a new Home Exercise of the Week!  This week’s exercise is called a Single Leg Dumbbell Romanian Deadlift and it’s a great lower body exercise that will target your glutes, hamstrings, and lower back as well as working on balance and the stabilizer muscles of the ankle.

If you don’t have dumbbells, you can use any heavy object that is easy to hold on to or you can even do this without added weights and use your own body weight.

Let’s take a look at the key performance points of the Single Leg Dumbbell Romanian Deadlift.

  • grab on to a pair of dumbbells and hold them at your side while standing tall
  • lift your left foot off the floor and slightly bend your right knee
  • keep your back straight, your shoulders back, and bend at the waist to descend in to the deadlift
  • maintain the same slight bend in the right knee throughout the movement and let the weights hang freely from your arms
  • push your hips back while bending down and push your right knee outward to keep it from caving in
  • lower your upper body towards the floor until you feel a good stretch in the back of your right leg
  • squeeze your glutes and come back up to the starting position until you are standing nice and tall
  • keep your left foot off the floor as much as you can throughout your set unless you need to re-balance yourself
  • complete for your desired amount of reps or time and then repeat for your left leg

So there you have the Single Leg Dumbbell Romanian Deadlift.  Add this in to your lower or full body routine and in time you will feel stronger and have more balance.

Let me know how you like this exercise in the comments below or if you have any questions.

See you next week with another new exercise!

TRX Power Pull

Hey there, it’s time for a new Home Exercise of the Week.  This time I have a great TRX exercise for you to try called the TRX Power Pull.

The TRX Power Pull is a unilateral back exercise that targets your upper back muscles including the rear deltoids and trapezius.  You will also be working your biceps and obliques.  

Let’s take a look at the key performance points of the TRX Power Pull.

  • grab one handle of the TRX with your right hand
  • keep your toes pointed forward towards the anchor point of the TRX and lean back until your right arm is fully extended
  • keep you right arm raised to shoulder height
  • from this extended arm position rotate your body to the left and reach behind you with your left arm
  • now rotate back to center while pulling your body up with your right arm
  • keep your right elbow high and in line with your upper back while reaching and tapping the TRX strap with your left arm
  • squeeze the muscles of the back at the top of this movement and then extend back out 
  • complete your desired amount of reps or time and then repeat the movement for the other side to finish your set

So there you have the TRX Power Pull.  It can be tricky to get the hand of this movement but once you do it’s fun and very effective.

Let me know how you do with this one in the comment section below and if you don’t have a TRX then I highly recommend getting one.  They can be used anywhere and there are tons of exercises you can do with it.

See you next week with another new exercise!

Lateral Lunge Medicine Ball Extension

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.

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!

TRX Mountain Climber

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! 😉

 See you next week with another new exercise.