Bridge Hold Knee Crunch

Posted on February 14, 2014 by admin

Hey everyone! It’s time for another Home Exercise of the Week and this week I have a great exercise that is going to isometrically work your hamstrings, glutes, shoulders, and triceps and it will also work your core.

It’s called the Bridge Hold Knee Crunch and it’s a great exercise that you can do for time or reps. 30 seconds each leg or 15 to 20 repetitions for each leg is a good place to start.

Let’s look at the key points to doing the Bridge Hold Knee Crunch.

sit on the floor, lean back slightly and place your hands on the floor behind you
keep your feet flat on the floor with your knees bent and drive your hips upward
keep your hips up throughout the movement and squeeze the glutes
take one foot off the floor and pull your knee in towards your chest while squeezing your abdominals
extend your leg back out and repeat for desired reps or time then switch legs to complete the set
to make this a bit easier, lay your upper body on the floor while performing the movement

So there you have the Bridge Hold Knee Crunch! Give it a try and let me know how you do. I will see you next week with another new exercise!

Quick Core Workout

Posted on January 16, 2014 by admin

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

Your 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

Stability Ball Plank – 30 seconds to 1 minute
Jackknife – 15 to 20 reps
Sea Turtle – 30 seconds
Lying Bicycle – 20 to 30 reps
Around the World – 15 to 20 reps
V Up, Roll Up – 20 reps
Superman – 5 times with a 10 second hold on each rep
Reverse Crunch – 15 to 20 reps
Leg Climber – 15 reps each leg
Leg Scissors – 15 to 20 reps

Full Body Tabata Workout

Posted on October 3, 2013 by admin

Hello everyone! It’s time for another Home Workout of the Week and this week’s workout is a little more intense than usual. It’s a Full Body Tabata Workout which means the cardiovascular aspect of the routine is high so you will be burning tons of calories. You will also be working pretty much every muscle group of your body using your own body weight for resistance.

The Tabata protocol for this routine is 5 pairs of exercises with 8 rounds of each. You will work for 20 seconds followed by 10 seconds of rest until the 8 rounds are complete then rest for 1 minute before going on to the next round. A great amount of endurance is needed to complete this so if you need longer breaks in between that’s ok. You can build your way up to shorter rests over time.

So give it a try and let me know how you do!

Full Body Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 8 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

Squat and Hold – hold squat for entire 20 seconds
Burpee – add a pushup with each burpee

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Full Body Workout 2

Posted on September 24, 2013 by admin

Hey everyone! Last week I gave you an abdominal workout to try so I can imagine your abs were feeling it. If it hurts to cough, sneeze, or laugh then you know you did a good ab workout! This week we are going to go back to a Full Body Workout for the Home Workout of the Week.

There are four supersets in this routine with two rounds of each. Each superset will consist of an upper body exercise, a lower body exercise, a core exercise, and a cardiovascular exercise. Try to do each exercise of the superset with very little rest in between.

Full body workouts are great for boosting your metabolism and for calorie burning so give this workout a try and you’ll be well on your way to a lean, muscular physique!

Full Body Workout 2

Warm-Up

12 Bodyweight Squats
10 Pushups
12 Spiderman Climbs
10 Spinal Rotations for each side
10 Shoulder Circles for each arm

Superset 1

Shoulder Walkout – 10 reps
Squat Walk – walk forward across the room then backwards across the room for 30 seconds total (increase time for more of a challenge)
Running Mountain Climber – 30 seconds
Jumping Jacks – 30 seconds

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

Superset 2

Three Close Grip Pushup Superman – 3 rounds with a 5 second hold on the superman
5 Squat Hold – 3 rounds with a 10 second hold on the squat
V Up Roll Up – 20 reps
Jumping Jacks – 30 seconds

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

Superset 3

Superman Back Row – 30 seconds
Wall Sit Shoulder Press – 30 seconds
Crunch Hold Leg Scissors – 30 reps
Jumping Jacks – 30 seconds

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

Superset 4

Suicide Pushup – 10 reps (change lead hand half way through)
Reverse Lunge One Leg Deadlift – 8 to 10 reps each leg
Alternating One Arm Side Balance Plank – 10 to 12 reps
Jumping Jacks – 30 seconds

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

Lower Body/Core Tabata Workout

Posted on August 14, 2013 by admin

Hey everyone! It’s time for another Home Workout of the Week! This week I have a Lower Body and Core Tabata workout for you to try.

Tabata’s have been gaining popularity in the fitness industry over the last while due to it’s effectiveness at revving up your metabolism and ability to burn massive calories in a short amount of time. They are also great for increasing your cardiovascular endurance as your heart rate will remain fairly high throughout.

If you’re not familiar with Tabata’s, they are short bursts of activity followed by short rests with as many sets as you see fit. Tabata’s are really great for busy people who don’t have time to do an hour workout. A Tabata workout can be done in as little as 10 minutes

For this week’s Tabata workout however I have 6 pairs of exercises for you to do with 4 sets of each. Combined with the warmup, this workout should take you approximately 30 to 40 minutes to complete. If you’re short on time, just pick a couple sets of exercises and you can complete this in as little as 10 minutes.

So give it a shot and get ready to sweat! Also note that the rest time between each group of exercises is 1 minute. If this is your first time doing a Tabata workout, you may need to rest a bit longer until your cardiovascular endurance improves.

Lower Body/Core 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

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

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Tag Archives: isometric

Bridge Hold Knee Crunch

Quick Core Workout

Full Body Tabata Workout

Full Body Workout 2

Lower Body/Core Tabata Workout