Hello, it’s Home Exercise of the Week time again! This week I have a great combo exercise for you to try called the Gator Pushup Mountain Climber.
This is a tough one that will take some practice but the benefits are great and you will look pretty bad ass doing them! The Gator Pushup Mountain Climber works your chest, shoulders, triceps, core, hip flexors, and it builds endurance. If you can’t do the full pushup right away you can drop down to your knees and do a modified pushup then come back up on your toes to do the mountain climber. This modified pushup position will take some of the weight off your chest, shoulders, and triceps and make the exercise a bit easier.
Let’s take a look at the key performance points of the Gator Pushup Mountain Climber.
start in a full pushup position (or modified if needed) with one hand in line with your chest and the other hand slightly forward
while keeping your abs and glutes flexed, lower your body towards the floor until you’re almost touching then push back up and stop just before your arms lock out
now lift one foot off the floor and drive one knee forward while squeezing your abs
return your foot to the starting position and then repeat for the other leg
now you’re going to walk the hand that is in line with your chest forward until your other hand is in line with your chest. You’ve now switched the offset hand position
perform the pushup and mountain climber as previously described and repeat for your desired amount of reps. The pushup combined with the mountain climber is one full rep
you can walk forward for the whole set or you can add an extra challenge by walking backward for the last half of your set
So there you have the Gator Pushup Mountain Climber. It’s a fun variation of the regular pushup and mountain climber but it is quite challenging so take your time getting the technique down and start from your knees if needed!
Let me know how you do in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week. This week I have an upper body and core exercise to show you called the Equalizer Bar Pushup Mountain Climber Twist.
This is a great exercise to work your chest, shoulders, triceps, upper and lower abdominals, and obliques. I’m using an Equalizer Bar for this video demonstration but if you don’t have one, you can also do this exercise without it or use a step or bench to elevate your upper body. The elevation of the upper body gives your knee a little more clearance to raise up and twist and the Equalizer Bar allows you to go a little deeper in the pushup.
Let’s take a look at the key performance points of the Equalizer Bar Pushup Mountain Climber Twist.
place the Equalizer Bar on it’s side on the floor
place your hands on the bar at the highest elevation and get in to a full plank position
keep your hands in line with your chest and keep your abs tight
lower your body until you feel a deep stretch in your chest while keeping your elbows flared out at about a 45 degree angle
push back up until your arms are almost straight but don’t lock them out at the top
from this top position, drive your right knee forward and then twist it underneath you towards your left side
return to the middle and then bring your right foot back to the starting position
perform another pushup and then drive your left knee forward and twist it underneath you towards your right side
return to the middle and bring your left foot back to the starting position
repeat the movements for your desired amount of reps or time
So there you have the Equalizer Bar Pushup Mountain Climber Twist. Multi-joint movements are always great for building overall strength, conditioning, and for calorie burning so try adding this exercise to your upper body or full body routine. If you have trouble doing a full pushup, you can also do a modified pushup from your knees and then just raise your body up on your toes to perform the mountain climber twist.
Let me know how you do with this one in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week! This week I have a TRX suspension trainer exercise for you to try called the TRX Mountain Climber.
The TRX Mountain Climber is a great ab exercise that primarily works your abdominals and to a lesser degree, your hip flexors and quadriceps. You will also be working your shoulders and triceps as they help to stabilize and hold you up throughout the movement. If you do this exercise at a quick pace you will get a cardio workout as well.
If you don’t have a suspension trainer then I highly recommend getting one. They are very handy to have as you can use it anywhere. You can hook it on to a door in your home or attach it to a tree in a park. As you can see in the video, I attached mine to a soccer net. You can still do mountain climbers effectively though if you don’t have a suspension trainer. The TRX just makes it a bit more fun and challenging!
Here are the key performance points for the TRX Mountain Climber.
hang the TRX straps so they are about 6 inches off the floor
place your feet in the stirrups so the tops of your feet are facing the floor
place your hands on the floor in line with your chest and take your knees off the floor so that you are now in a full suspended plank position and in a straight line
engage your abs, keep your body straight, and don’t let your hips sag down
drive your right knee forward towards your chest while squeezing your abs
as you bring your right knee back out, drive your left knee forward towards your chest
alternate back and forth for the desired amount of reps or time
So there you have the TRX Mountain Climber. You might think I’m strange for saying this but this is one of my favourite TRX exercises and I find it a lot of fun even though it’s kicking my butt!
Give this ab exercise a shot and let me know how you do in the comments below or if you find this as fun as I do! 😉
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
Hello HomeBody Training followers! It’s time for another Home Exercise of the Weekand this time I have an upper body and core combination exercise to show you called the Close Grip Pushup Mountain Climber.
This is a great exercise to work your chest, tricep, shoulder, and abdominal muscles! Also, since this move incorporates many muscle groups you will be burning more calories making this an effective fat burning exercise as well as a muscle building one.
Let’s take a look at the key points to doing the Close Grip Pushup Mountain Climber properly.
get in to the pushup position with your hands closer together than a standard pushup
make sure your hands are directly under your chest
from this position slowly lower yourself down to about an inch from the floor while keeping your elbows tucked in to your sides. Don’t let them flare out.
push back up to the start position and from here you will drive one knee up underneath you while squeezing your abdominals
return the leg to the start position and repeat with the other leg. That’s one rep.
repeat the whole movement starting with the close grip pushup then the mountain climber
make sure to keep your hips down and body as straight as you can while doing the pushup and the mountain climber
if you have trouble doing a full close grip pushup then perform the pushup from the modified knee position then go up on your toes to do the mountain climber
as with all exercises make sure you engage your core throughout the movement
There you have the Close Grip Pushup Mountain Climber! It will be tough and some of you may dislike this one but it is very effective in strengthening and toning the upper body especially the triceps and the core.