Tag Archives: isometric

Lunge Hold Shoulder Fly

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HOME EXERCISE OF THE WEEK

The Lunge Hold Shoulder Fly is a great full body exercise that is going to target your quadriceps, hamstrings, glutes, core, rear shoulders, and the major upper back muscles including your rhomboids and trapezius muscles. The leg muscles will be worked isometrically while the rear delts and upper back muscles will be worked concentrically and eccentrically. You can give yourself even more of a challenge with this exercise by holding a dumbbell or weighted item in each hand.

Let’s take a look at the key performance points of the Lunge Hold Shoulder Fly.

  • 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, raise your arms up to shoulder height in front of you
  • hold the lunge and slowly bring your straight arms out to your side while getting a good squeeze in your upper middle back (pretend you are grabbing something with your shoulder blades and back muscles to get a really good contraction)
  • return your arms out to the front and repeat the motion for your desired amount of reps or time while maintaining the lunge position
  • now switch legs and repeat the same amount of reps or time for that side

So there you have the Lunge Hold Shoulder Fly. It’s challenging and your legs and shoulders will be burning 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!

Iron Cross

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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!

Leg, Shoulder, and Core Workout

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Hey everyone!  Summer is fast approaching and that means less clothing and more of your body showing.  Here is a new Home Workout of the Week for you to do that will help you shed some unwanted pounds and tone your legs, shoulders, and abdominals!

This Leg, Shoulder, and Core Workout is part of a split routine and the rest of the workouts to go along with this one will be coming in the weeks ahead.  Do this workout at a minimum of once a week along with the other routines and you’ll be well on your way to a fit and toned summer body!

Note:  There are a lot of plyometric moves in this routine which means high impact, jumping moves.  If you are a beginner or have knee problems then I suggest you do not do any jumping and just do standard moves.  For example, in the Cross Body Punch Jump Squat you would just do the punches then squat but not jump.

Leg, Shoulder, and Core Workout

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

Quick Tabata Workout

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Hey everyone, I have a new Home Workout of the Week for you to try!

This Quick Tabata Workout will get your heart pumping, calories burned, and muscles pumped.  As always make sure that you pay special attention to your form in order to get the best and safest results.

Tabata workouts are quick but intense.  With the warm-up, you should be able to complete this workout in about 30 minutes but if you need to take longer breaks between each Tabata then that is perfectly ok.  In time with consistent workouts you will build up your endurance and intensity.

Have fun and get sweating!

Quick Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

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

Tabata 1

Tabata 2

Tabata 3

Tabata 4

 

Side Plank Contralateral Knee Tuck

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Hey there!  I have a new Home Exercise of the Week to show you and this core exercise is going to target your obliques as well as work your shoulders isometrically.  It’s called the Side Plank Contralateral Knee Tuck and it is quite challenging so take it slow until you get the hang of it and then work your way up to higher reps.

Let’s take a look at the key points to doing the Side Plank Contralateral Knee Tuck properly.

  • start in a side plank position with your elbow directly under your shoulder
  • offset your foot position by bringing your top leg to the front and your bottom leg to the back
  • raise your hips up until your body is straight and contract your abdominals
  • extend your top arm overhead and from this position drive your bottom knee up underneath you and at the same time bend your top arm so the elbow and knee meet in the middle
  • squeeze your abdominals then return to the starting position
  • repeat for the desired amount of time or reps then do the same for the other side

So there you have the Side Plank Contralateral Knee Tuck.  It’s a tough one but well worth the effort!  If you have any questions please comment on this post or feel free to email me.

Happy planking!