Cross Body V Up

Hey there, it’s time for a new Home Exercise of the Week!  This week I have another great core exercise for you to try called the Cross Body V Up.

The Cross Body V Up is going to work your upper and lower abdominal muscles as well as your obliques and hip flexor muscles.  There are a couple of ways to do this exercise.  The first is with one of your legs bent and the other is with both legs straight.  The bent leg version is a bit more challenging than the straight leg version so do the version that challenges you the most.

Let’s take a look at the key performance points of the Cross Body V Up.

  • start by laying down face up on the floor with both arms down by your side
  • keep your right knee bent and straighten your left leg
  • keep your left arm down along side your body and extend your right arm behind your head (this will be the starting position)
  • engage your abs by pulling your belly button in and down towards the floor
  • raise your left leg up in the air while at the same time raising your right arm up towards your left leg
  • keep your head as straight as possible throughout and really squeeze your abs at the top of the movement
  • slowly return the right arm and left leg back toward the starting position but don’t let your left foot, right arm, or head touch the ground (this will keep tension on the abs)
  • repeat for your desired amount of reps or time
  • once you have completed the set, switch sides so that your left leg is bent and your left arm is extended behind your head
  • complete your desired amount of reps or time for this side

So there you have the Cross Body V Up.  This is a very effective core exercise that will have your abs burning!

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

See you next week with another new exercise!

Two Arm Bent Over Dumbbell Row

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

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!

Medicine Ball Cross Body Mountain Climber

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.

Happy climbing!

Back, Bicep, and Core Workout

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! 😉

Have fun, work hard, sweat a lot, and be awesome!

Back, Bicep, and Core Workout

Warm-Up

  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 2

Rest for 30 to 60 seconds then repeat the superset 2 more times

Superset 3

Rest for 30 to 60 seconds then repeat the superset 2 more times