Pushup Side Balance Plank

Hey there! It’s a new week which means it’s time for a new Home Exercise of the Week! This time I have another challenging upper body and core exercise for you to try called the Pushup Side Balance Plank.

The Pushup Side Balance Plank is a compound move meaning it works multiple muscle groups as opposed to an isolation move which focuses on one specific muscle. So with this exercise you will be working your chest, shoulders, triceps, upper and lower abs, obliques, and you will also be working on your balance with the side plank. This exercise is quite challenging so take it slow until you get the move down and if you have trouble doing the full pushup, you can start with the modified from-the-knees version which I’ve included in the video demonstration. 

Let’s take a look at the key performance points of the Pushup Side Balance Plank.

  • start by getting in to a full pushup position with your hands wider than your shoulders and in line with your chest
  • squeeze your abs and your glutes to keep your body nice and straight and to prevent your hips from dropping
  • now lower your body down towards the floor keeping your arms at about a 45 degree angle from your body
  • push back up and once you have returned to the starting position, lift your left arm up and reach towards the sky while rotating your body to the right and stacking your feet on top of each other
  • keep your abs tight and engaged and keep your right and left arms fully extended as you balance your weight on your right arm in the side plank position
  • rotate back down and return to the starting pushup position
  • now perform the pushup again but this time lift your right arm up while rotating your body to the left and do the side balance plank on your left side
  • return to the starting position and alternate back and forth for your desired amount of reps or time
  • perform the pushup from your knees for a slightly easier version if you have trouble doing the full pushup

So there you have the Pushup Side Balance Plank. It’s challenging but very effective in targeting your chest and core and it will greatly improve your balance and coordination!

Give it a shot and let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Heel Touch Crunch

Hey there! It’s time for a new Home Exercise of the Week and this week I have one of my favourite ab exercise for you to try called the Heel Touch Crunch.

The Heel Touch Crunch is going to focus on your upper abs and obliques. The move is simple but don’t let that fool you. You’re going to get a nice burn from this one! 

Let’s take a look at the key performance points of the Heel Touch Crunch.

  • start by laying face up on your mat with your knees bent and feet flat on the floor
  • flex your abs and pull your belly button down towards the floor to keep your abs engaged and your lower back flat against the floor
  • crunch your upper body up until your head and shoulders are off the mat
  • keep looking up to avoid tucking your chin in to your chest
  • from this starting position, reach your left hand towards your left foot and tap your heel (this will give you a nice contraction in your oblique)
  • return to the center and immediately reach your right hand towards your right foot and tap your heel
  • keep your abs engaged throughout and alternate back and forth for your desired amount of reps or time

So there you have the Heel Touch Crunch. Add this to your routine and fire up those abs! 

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

See you next week with another new exercise!

 

Knee Through

Hey there! It’s time for a new Home Exercise of the Week! This week I have a challenging core exercise for you to try called the Knee Through.

The Knee Through will work your obliques, lower abs, transverse abdominis (the deep ab muscles that stabilize your core), shoulders, and triceps. 

Let’s take a look at the key performance points of the Knee Through.

  • start on your hands and toes with your knees tucked underneath you (your knees should not be touching the floor)
  • while leaving your right hand and left foot on the floor, lift your right foot and sweep your right knee underneath you towards the left as you rotate your body in the same direction
  • your left hand should lift up as you sweep your right knee underneath you
  • return to all fours with your knees still off the floor and repeat for the other side but lifting your left foot and right hand this time and sweeping your left knee underneath you
  • alternate back and forth for your desired amount of reps or time

So there you have the Knee Through. It’s a bit tricky to get the form down but once you do it is a very effective core exercise and it could also double as a breakdancing move that you can impress your friends with on the dance floor. 😉

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

See you next week with another new exercise!

 

Equalizer Bar Pushup Mountain Climber Twist

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.

See you next week with another new exercise!

Kettlebell Wood Chopper

Hey there, I have a new Home Exercise of the Week for you to try called the Kettlebell Wood Chopper.  This is a great full body exercise that primarily works your core (especially obliques), quadriceps, glutes, hamstrings, and shoulders.

If you don’t have a kettlebell you can also do this with a medicine ball, dumbbell, or any weighted object you have at home that is easy to hold on to.

Let’s take a look at the key performance points of the Kettlebell Wood Chopper.

  • stand tall with your feet shoulder width apart and toes pointed slightly outward
  • hold the kettlebell down in front of you
  • descend in to a squat while keeping your abs tight and twist to your left so the kettlebell is to the outside of your left leg
  • keep your weight on your heels throughout the squat
  • come up from the squat position while swinging the kettlebell up and diagonally to the right
  • at the top position make sure your feet are firmly planted and your upper body is twisted to the right
  • keep your abs engaged throughout the movement
  • keep your arms as straight as you can and lower the kettlebell back down and to the left as you squat
  • repeat for your desired amount or reps or time and then repeat for your right side

So there you have the Kettlebell Wood Chopper.  Add this exercise to your full body routine or as part of your ab routine.  Your obliques will thank you for it!

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!