Tag Archives: balance

Bird Dog Crunch

Posted on by
Reply

Hey there!  It’s time for the Home Exercise of the Week and this week I have a great core exercise to show you.  It’s called the Bird Dog Crunch and it’s going to work your lower back and abdominals.  Also, if you have some back pain the Bird Dog Crunch can help give you some relief.

Let’s take a look at how to do the Bird Dog Crunch properly.

  • get in to the starting position on your hands and knees
  • extend your left arm out in front of you and your right leg behind you until they are in line with your back
  • crunch your right leg in and at the same time try to touch your knee with your left elbow
  • get a good squeeze on the abs then extend back out and repeat for desired amount of reps or time
  • when you are finished with the one side repeat on the other side for the same amount of reps or time

So there you have the Bird Dog Crunch!  It’s a fairly straight forward exercise that is very effective to strengthen your core.

See you next week with another new exercise!

Split Squat Jump

Posted on by
Reply

Hey everyone!  It’s time for a new Home Exercise of the Week and this week I have a plyometric lower body exercise for you to try.  It’s called the Split Squat Jump and I won’t lie…this one is going to burn!  Don’t let that scare you away though because the benefits outweigh the temporary discomfort.

The Split Squat Jump is going to target your quadriceps, hamstrings, glutes, and calves. This will also help to improve your balance and the plyometric component of the exercise will burn more calories and help improve your cardiovascular conditioning.

Let’s take a look at the key points to doing the Spit Squat Jump properly.

  • start in a lunge position with one foot in front of you and one behind
  • maintain an upright position throughout the movement with your head up and shoulders back
  • lunge down until both legs are at 90 degree angles
  • from the bottom position, explode up quickly jumping in the air while maintaining your leg position
  • land from the jump and immediately lunge down again and repeat
  • do 10 to 12 reps on one side or for the desired amount of time then switch to the other side

So there you have the Split Squat Jump!  Give it a try and let me know how you do.  Work hard, stay healthy and I’ll see you next week with another new exercise!

Quick Core Workout

Posted on by
Reply

Hey everyone!  It’s Home Workout of the Week time and this week I have a Quick Core Workout for you to try.

manwomanYour core is very important to increase balance, posture, and back health especially if you have a job that involves a lot of sitting.  On top of the added health benefits, if you reduce your body fat enough you can get that sexy 6 pack look that a focused core workout routine can develop!

This Quick Core Workout is great if you don’t have a lot of time as there are only 10 exercise with 1 set of each so with little to no rest in between you should be able to finish this up in about 10 to 15 minutes.

Some of the exercises involve raising your legs up and down off the floor so if you feel any back pain at all please refrain from lowering your legs too close to the floor or discontinue and move on to the next exercise.

Give it a shot and feel the abs burn!

Quick Core Workout

1 set of each exercise with little to no rest between

Full Body Workout with Weights

Posted on by
Reply

Hey everyone!  The holidays are fast approaching and during this time of year there is an abundance of food and goodies to tempt you so to help you stay on track and keep your metabolism revved up, I have a Full Body Workout with Weights for you to try for the Home Workout of the Week!

For this workout you will need a stability ball and some dumbbells.  If you don’t have either then you can use some objects around the house that provide resistance like water bottles or soup cans.  A stability ball and a couple of weights are fairly inexpensive though and I definitely recommend picking some up to have at home so you can get a workout in anytime.

Give this Full Body Workout with Weights a shot and let me know how you do!

Full Body Workout with Weights

Warm-Up

  • 12 Bodyweight Squats
  • 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 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Rest for 30 to 60 seconds then repeat the superset 1 more time

Full Body Tabata Workout 2

Posted on by
Reply

It’s Home Workout of the Week time again!  We just finished celebrating Thanksgiving this past weekend here in Canada so for many of you that means a little over indulging in turkey dinners and pumpkin pie!  So to help you burn some of those excess calories consumed over the weekend I have another Full Body Tabata Workout for you to try.

This Full Body Tabata Workout has a little bit of a different structure than the last one.  Instead of 8 rounds of 5 pairs of exercises there are 5 rounds of 8 pairs of exercises.  This will give you more variety and work the muscles even more!

Give it a shot and let me know how you do!

Full Body Tabata Workout 2

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 5 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Tabata 7

Tabata 8