TRX Tricep Extension

Hey there, it’s time for a new Home Exercise of the Week.  I have a great TRX exercise for you that’s going to really target your tricep muscles.  It’s called the TRX Tricep Extension.  I should warn you though that your triceps could be quite sore the next day and you may have trouble washing your hair!

If you don’t have a TRX Suspension Trainer (I highly recommend getting one) you can also do this exercise on a table at home.  For a demo of that, check out this video:  How To: Triceps Extensions Using a Table

Let’s take a look at the key performance points of the TRX Tricep Extension.

  • attach your TRX to a door at home, a tree outside, or a soccer net at a park like you see in the video
  • depending on your fitness level, bring your feet close to the anchor point to make this exercise more challenging or keep your feet further away from the anchor point to make it easier
  • keep your hands and elbows close together and raise your arms up until your upper arms are parallel or slightly above parallel to the ground
  • shift your body weight through your arms and in to the handles of the straps so that there is constant tension throughout the exercise
  • bend at the elbows and let your body fall forward in a controlled manner until your hands are back and above your head
  • keeping your elbows close together, push out through the palms of your hands and raise your body back up until your arms are fully extended
  • squeeze the tricep muscles when your arms are fully extended and then repeat the movement for your desired amount of reps or time
  • maintain tight flexed abs throughout the exercise

So there you have the TRX Tricep Extension!  You may have trouble washing your hair after but it will be worth it.

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 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!

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!