Starfish Crunch

HOME EXERCISE OF THE WEEK

The Starfish Crunch is a challenging but fantastic ab exercise that is going to work all your ab muscles as well as your hip flexors. This is more of an advanced move so make sure you take it slow at first and if you have lower back issues then I wouldn’t recommend this move until you have built up some good strength in your core with other ab and core exercises.

Let’s take a look at the key performance points of the Starfish Crunch.

  • start by laying on the ground with your arms and legs extended so that you’re creating an X position
  • pull your belly button in towards your spine to keep your abs engaged throughout the movement
  • in on move, lift your shoulders, arms, and legs off the ground and hug your knees to your chest
  • slowly lower your body back down to the ground and back in to the starting X position
  • make sure to keep your arms and legs slightly off the ground throughout the movement to keep tension in the abs
  • repeat the exercise for your desired amount of reps or time

So there you have the Starfish Crunch. Add this in to your ab routine and get those abs fired up! Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Hitchhiker Pushup

HOME EXERCISE OF THE WEEK

The Hitchhiker Pushup is a great variation of the pushup that’s going to work your chest, shoulders, triceps, core, and upper back. This exercise is much more challenging than a regular pushup so start off slow until you get the move down and if you have trouble doing the full pushup, you can start with the modified from-the-knees version. 

Let’s take a look at the key performance points of the Hitchhiker Pushup.

  • start by getting in to a full pushup position with your hands and feet wider than your shoulders and keep your hands in line with your chest
  • squeeze your abs and your glutes to keep your body nice and straight and to prevent your hips from dropping
  • now lower your body down towards the floor until you’re almost touching while keeping your arms at about a 45 degree angle from your body
  • push back up and once you have returned to the starting position, extend your right arm and thumb up while bracing your abs until you feel a nice squeeze on your upper back and rear shoulders
  • lower your arm back down to the floor and repeat your pushup
  • now you will extend your left arm and thumb up once you have returned back to the starting position after the pushup
  • keep alternating arms after each pushup for your desired amount of reps or time
  • to perform the slightly easier version, do your pushup from your knees and then lift your knees off the floor and come up on your toes to do the arm raise

So there you have the Hitchhiker Pushup. Try this variation of the traditional pushup and let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Donkey Kick

HOME EXERCISE OF THE WEEK

The Donkey Kick is a great plyometric exercise that is going to target your glutes primarily but will also work your shoulders and core muscles. The jump adds a cardiovascular component to the exercise which will strengthen your cardiovascular system and burn more calories in the process. It’s a fairly simple move but it does take some coordination and you have to be quick with the kick in order to land back on your feet.

Let’s take a look at the key performance points of the Donkey Kick.

  • get in to a full plank position with your feet together
  • engage your abs and glutes and jump both feet straight up in the air
  • as soon as you jump, bend both legs and try to kick your butt with both feet before falling back down to the floor
  • after the kick, extend both legs back out and land from the jump in to the starting position
  • repeat the move for your desired amount of reps or time

So there you have the Donkey Kick. It’s a bit of a funny looking exercise but it will give you great glutes and get you sweating and burning calories!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Burpee Jump Lunge

HOME EXERCISE OF THE WEEK

The Burpee Jump Lunge is a very challenging full body exercise that is going to target your quadriceps, hamstrings, glutes, core, shoulders, and arms. The plyometric component is also going to work on your balance, coordination, your cardiovascular system and the fast-twitch muscle fibers that are responsible for big explosive movements. 

Let’s take a look at the key performance points of the Burpee Jump Lunge.

  • crouch down and place your hands on the floor as if you were going to do a pushup
  • jump your feet back until you are fully extended in a full plank position
  • from this full plank position, jump your feet back up and underneath you then jump straight up and bring your left leg forward and your right leg back so that you land from the jump in a lunge position
  • make sure both legs are at 90 degree angles at the bottom of the lunge and your weight is placed on your front heel
  • from here, jump straight up and switch your legs in the air so that your right leg is forward and your left leg is back
  • land from the jump in to a lunge position again and repeat the upward jump
  • now land from this jump with both feet together and immediately bring your hands down to the floor and repeat the burpee
  • repeat the entire sequence of moves for your desired amount of reps or time
  • always make sure to keep your abs engaged throughout the movement

So there you have the Burpee Jump Lunge. This is a great exercise to add in to a HIIT session or a full body routine. It won’t be easy but you will be burning a ton of calories while building muscular and cardiovascular strength and endurance. Get ready to sweat!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Bicycle Twist

HOME EXERCISE OF THE WEEK

I have another great ab exercise for you to try this week called the Bicycle Twist and it is going to fire up your upper and lower abs, your obliques, and your hip flexors (hip flexors are the muscles that help raise your legs up). This move is a burner and it does take a bit of co-ordination and balance so don’t worry if you struggle with it a bit at first. Keep working at it and in time you will be “burning” through these! 😉

Let’s take a look at the key performance points of the Bicycle Twist.

  • start by sitting up on your mat and leaning back at a 45 degree angle
  • bend your legs, raise both feet off the floor, and put your hands behind your head
  • engage your abs by squeezing your stomach throughout the movement
  • from this starting position, extend your right leg while keeping your left leg bent
  • while you are extending your right leg, twist your upper body and bring your right elbow towards your left knee
  • return your right leg to the starting position and at the same time extend your left leg and bring your left elbow towards your right knee
  • alternate back and forth for your desired amount of reps or time
  • remember to keep your abs engaged, upper body at a 45 degree angle, and your feet off the floor throughout the entire exercise

So there you have the Bicycle Twist. It’s challenging and your abs will be screaming at you but it will be worth it!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!