Mountain Climber Kickback

Posted on May 2, 2014 by admin

Hey there! I have a new Home Exercise of the Week for you to try and this week we’re going to focus on your core and glutes.

The exercise is called the Mountain Climber Kickback and it will primarily work your abdominals, glutes, and lower back. It will also isometrically work your shoulders and arms.

Let’s take a look at how to do the Mountain Climber Kickback properly.

get in to a full plank position with your hands on the floor and in line underneath your shoulders
make sure your body is straight with your head in line with your spine, glutes flexed, and your belly button pulled in toward your spine
without raising your hips up too much drive your left knee up towards your left arm and crunch the abs
extend the leg back and raise it up while squeezing your glutes
repeat for desired amount of reps or time then complete a set with your right leg

So there you have the Mountain Climber Kickback. Add this in to your workout routine and get your core and glutes burning!

30 Minute Full Body Workout

Posted on April 4, 2014 by admin

Hey everyone!

If you don’t have a lot of time in your day to go to the gym and get a workout in then give this 30 Minute Full Body Workout a try that you can do right in your living room!

There is always time for fitness so make sure you are including it in your day and reap the benefits of a healthy lifestyle!

This workout will increase your heart rate, make you sweat, burn calories, and strengthen your muscles. Give it a shot and let me know how you do!

Click on the links for video demonstrations of the exercises.

30 Minute Full Body Workout

Warm-Up

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

Superset – perform as many reps as you can in the allotted time

Lateral Lunge Helicopter – 1 minute
Spiderman Pushup Knee Tuck – 1 minute
Split Squat Jump – 30 seconds each side
Suicide Pushup – 1 minute
Bridge Hold Knee Crunch – 30 seconds each side
Superman – 6 reps with 10 second holds each rep
Plank Jumping Jack – 1 minute
Bird Dog Crunch – 30 seconds each side

Rest for 1 minute then repeat the superset 2 more times

10 minute cooldown and stretching

Bird Dog Crunch

Posted on March 14, 2014 by admin

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!

Upper Body/Core Workout

Posted on October 25, 2013 by admin

Hey everyone! It’s Home Workout of the Week time and I have an Upper Body/Core workout for you to try this weekend.

Remember, if you have trouble remembering what the exercises are you can click on the name of the exercise and you will be taken to a page with a video demonstration of the exercise. Some of the exercises use dumbbells but if you don’t have any then you can use any weighted household object that is easy to hang on to. Water bottles and soup cans are good items to use for example.

Work hard and get those muscles burning! Leave a comment on the blog letting me know how you did.

Happy training!

Upper Body/Core Workout

Warm-Up

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

Circuit

Shoulder Walkout – 10 reps
Front and Side Shoulder Raise – 12 reps
Stability Ball Pushup – 10 to 12 reps
Side to Side Pushup – 10 to 12 reps
Locomotive Row – 40 reps
Superman Back Row – 10 to 15 reps
Static Arm Curl – 16 reps total
One Arm Tricep Kickback – 10 to 12 reps each arm

Rest for 60 to 90 seconds then repeat the circuit 2 more times.

Core

Mountain Climber – 20 to 30 reps
Bird Dog – 20 reps
Seated Ab Twist – 20 reps
Sea Turtle – 10 to 15 reps
Leg Climber – 12 reps each leg
Side Plank – 25 to 30 seconds each side
Lying Leg Crossovers – 30 to 40 seconds
V Crunch – 15 to 20 reps

Full Body Tabata Workout 2

Posted on October 17, 2013 by admin

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

Dumbbell Swing – you can use any heavy object for this one
Crunch and Hold Leg Scissors

Tabata 2

Tabata 3

Tabata 4

Alternating One Arm Side Balance Plank – add a pushup between each side plank
Reverse Bicycle

Tabata 5

One Leg Deadlift – alternate legs for each rep
Seated Ab Twist

Tabata 6

Tabata 7

Tabata 8

Homebody Training

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

Tag Archives: lower back

Mountain Climber Kickback

30 Minute Full Body Workout

Bird Dog Crunch

Upper Body/Core Workout

Full Body Tabata Workout 2