Tag Archives: strength

Equalizer Bar Bulgarian Split Squat Jump

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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

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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.

Reverse Lunge Dumbbell Bicep Curl

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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.

See you next week with another new exercise!

Two Arm Bent Over Dumbbell Row

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Hey there, it’s time for a new Home Exercise of the Week!  This time I have a dumbbell exercise for you called the Two Arm Bent Over Dumbbell Row.  This is a great compound exercise to work your lats, rhomboids, rear delts, traps, and biceps.

If you don’t have a set of dumbbells that’s ok, you can use any two objects that are equally balanced like a couple of water jugs.

Let’s take a look at how to do the Two Arm Bent Over Dumbbell Row properly.

  • hold a dumbbell or heavy object in each hand and stand with your feet about shoulder width apart
  • bend your knees slightly and bring your torso forward by bending at the waist
  • keep bending forward while keeping your back as straight as possible until your torso is almost parallel to the floor
  • from this bent over position, exhale and pull the dumbbells up and towards you while keeping your elbows tucked in to your sides
  • squeeze your back muscles and your shoulder blades together at the top of the movement
  • pause for a second and then inhale and lower the weights to the starting position
  • repeat for your desired repetitions

So there you have the Two Arm Bent Over Dumbbell Row.  This is one of the best compound exercises for you back and you will build a lot of strength and help prevent a lot of back injuries with this exercise.

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

See you next week with another new exercise!

Iron Cross

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Hey there, it’s time for another new Home Exercise of the Week!  This week I have a variation of a plank called the Iron Cross. 

The Iron Cross looks like it would be fairly easy but it is quite challenging.  With this isometric exercise you’re going to be mainly working your core, chest, shoulders, and triceps.

Here’s how to do the Iron Cross:

  • starting from your knees, position your hands as far out to your sides as you can while keeping them in line with your chest
  • rotate your hands so your fingers are pointing away from your body
  • lift your knees off the floor so that you are now on your toes and in a full push-up starting position
  • engage your abs and lower your body as if you were doing a push-up until you are as close to the floor as you can get
  • from this low position hold the plank while keeping your abs tight and flexed (this will help keep your hips from dropping and your back from arching)
  • if you notice your back arching up and your hips lowering then drop your knees to the floor and continue the hold until the desired time is up
  • hold the Iron Cross as long as you can to complete the set

So there you have the Iron Cross!  It’s harder than it looks and it will get you sweating.  Add this in to your upper or full body routine as a finishing move or incorporate it in to an ab workout.

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!