Compass Jump Squat

Hello! It’s time for a new Home Exercise of the Week and this week I have a great plyometric exercise for you to try called the Compass Jump Squat.

The Compass Jump Squat is going to fire up all the muscles of your lower body including glutes, hamstrings, quadriceps, and calf muscles. The jump component will also work your fast-twitch muscle fibers and give you a great cardiovascular workout which means a higher heart rate and more calories burned.

Let’s take a look at the key performance points of the Compass Jump Squat.

  • start by standing tall with your feet shoulder width apart and toes pointed slightly outward
  • squat down until your thighs are parallel to the floor while keeping your weight on your heels
  • maintain a straight back and keep your knees in line over your toes (don’t let your knees push forward past your toes)
  • from this squat position jump up as high as you can and turn your body 90 degrees clockwise
  • land from the jump and immediately go back down in to a squat
  • jump and turn another 90 degrees clockwise and repeat the movement until you have come all the way around
  • now repeat the 90 degree jump squats but this time go counterclockwise
  • keep squatting and jumping until you have reached your desired amount of reps or time

So there you have the Compass Jump Squat. You’ll be sweating, you’ll be huffing and puffing, but you’ll be working all those major leg muscles and burning lots of calories in the process!

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

See you next week with another new exercise!

Glute Bridge Walkout

Hello! It’s a new week which means it’s time for another new Home Exercise of the Week! This week I have a great lower body and posterior chain exercise for you to try called the Glute Bridge Walkout.

The Glute Bridge Walkout will really fire up your glutes and hamstrings. The move is simple but don’t let that fool you…these are tough! I’m demonstrating the bodyweight version in the video but you can make this even more challenging by placing a weight plate on your stomach throughout the movement. 

Let’s take a look at the key performance points of the Glute Bridge Walkout.

  • start by lying face up on your mat with your knees bent and feet flat on the floor
  • from this position, drive your hips up as high as you can and squeeze your glutes
  • now take small steps forward on your heels while keeping your glutes up
  • maintain your weight on your heels throughout the movement
  • once your legs are almost straight, reverse the movement and take small steps back to the starting position, again while keeping your hips up throughout
  • always remember to keep your hips up, your glutes engaged, and walk on your heels
  • repeat for your desired amount of reps or time

So there you have the Glute Bridge Walkout. If you want to get buns of steel then definitely add this exercise to your routine. It’s going to burn but it’ll 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!

Split Squat Jump

Hello there! It’s a new week and that means it’s time for a new Home Exercise of the Week! This time I have a heart pumping plyometric lower body exercise for you to try called the Split Squat Jump.

The Split Squat Jump works your quadriceps, hamstrings, glutes, calves, all the stabilizer muscles of the ankles, and those fast-twitch muscle fibers which help with the explosive power of the movement. So there are quite a few muscles involved with this one which means more calories burned and you will also get quite a good cardiovascular workout on top of strengthening the muscles of the legs.

So let’s take a look at the key performance points of the Split Squat Jump.

  • start by stepping one foot forward and one foot back until you have a nice wide stance with your toes pointed forward
  • stand nice and tall and flex your abs to provide stability to your upper body
  • now bend at both knees and lower your body straight down until your legs are at 90 degree angles
  • keep your weight on your front heel as you lower your body and don’t let your front knee move forward past your toes (keep it in line with your front toes or slightly behind)
  • from this lunge position, push through both feet and jump straight up as high as you can while maintaining that forward and back leg position
  • land from the jump and go right back in to the lunge while keeping your body as upright as possible
  • repeat for your desired amount of reps or time and then switch legs and repeat the movement for that side
  • you can make this even more challenging by holding on to weights at your sides

So there you have the Split Squat Jump. It’s challenging, you’ll be huffing and puffing, and you’ll be sweating but it will be worth it as you will be building strength, power, endurance, muscle, and burning lots of calories in the process!

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

See you next week with another new exercise!

Jumping Jack Squat

Hey there, it’s time for a new Home Exercise of the Week! This week I have a heart pumping lower body and plyometric exercise for you to try called the Jumping Jack Squat.

The Jumping Jack Squat will work all the muscles of the legs including quadriceps, hamstrings, glutes, and calves and the jumping jack part of the exercise will give you a great cardiovascular exercise and will also work the arms and shoulders.

Let’s take a look at the key performance points of the Jumping Jack Squat.

  • start by standing nice and tall with your feet together and your arms at your side
  • lower your body like you are going to sit in a chair while keeping your weight on your heels and your back straight
  • make sure to drive your hips back to prevent your knees from going past your toes
  • once your thighs are parallel to the floor, explode up from the squat position and jump your feet out to the side while raising both arms over your head
  • jump your feet back together while lowering your arms down to your sides and descend back in to a squat
  • repeat the movement for your desired amount of reps or time

So there you have the Jumping Jack Squat. Your heart will be pumping, your legs will be burning, and you’ll be sweating. That probably doesn’t sound very pleasant 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!

Pike Reach

Hello, it’s a brand new week which means it’s time for a new Home Exercise of the Week! This time I have a fun variation of the plank for you to try called the Pike Reach.

The Pike Reach is not a complicated exercise but it is very effective in working your core, chest, and shoulders. You will also get a nice stretch through your hamstrings and calf muscles. 

Let’s take a look at the key performance points of the Pike Reach.

  • start in a full plank position with your feet shoulder width apart
  • drive your hips up in to the air and reach your right hand to your left foot while keeping your legs straight and your abs tight
  • if you can’t touch your foot that’s ok, just reach as far as you can without bending your legs
  • return to the starting position then repeat the movement with your left hand reaching toward your right foot
  • alternate back and forth until you’ve reached your desired amount of reps or time

So there you have the Pike Reach. It may look simple but it is very effective and after a few reps you will definitely be feeling the burn!

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

See you next week with another new exercise!