Donkey Kick

HOME EXERCISE OF THE WEEK

The Donkey Kick is a great plyometric exercise that is going to target your glutes primarily but will also work your shoulders and core muscles. The jump adds a cardiovascular component to the exercise which will strengthen your cardiovascular system and burn more calories in the process. It’s a fairly simple move but it does take some coordination and you have to be quick with the kick in order to land back on your feet.

Let’s take a look at the key performance points of the Donkey Kick.

  • get in to a full plank position with your feet together
  • engage your abs and glutes and jump both feet straight up in the air
  • as soon as you jump, bend both legs and try to kick your butt with both feet before falling back down to the floor
  • after the kick, extend both legs back out and land from the jump in to the starting position
  • repeat the move for your desired amount of reps or time

So there you have the Donkey Kick. It’s a bit of a funny looking exercise but it will give you great glutes and get you sweating and burning calories!

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

See you next week with another new exercise!

Burpee Jump Lunge

HOME EXERCISE OF THE WEEK

The Burpee Jump Lunge is a very challenging full body exercise that is going to target your quadriceps, hamstrings, glutes, core, shoulders, and arms. The plyometric component is also going to work on your balance, coordination, your cardiovascular system and the fast-twitch muscle fibers that are responsible for big explosive movements. 

Let’s take a look at the key performance points of the Burpee Jump Lunge.

  • crouch down and place your hands on the floor as if you were going to do a pushup
  • jump your feet back until you are fully extended in a full plank position
  • from this full plank position, jump your feet back up and underneath you then jump straight up and bring your left leg forward and your right leg back so that you land from the jump in a lunge position
  • make sure both legs are at 90 degree angles at the bottom of the lunge and your weight is placed on your front heel
  • from here, jump straight up and switch your legs in the air so that your right leg is forward and your left leg is back
  • land from the jump in to a lunge position again and repeat the upward jump
  • now land from this jump with both feet together and immediately bring your hands down to the floor and repeat the burpee
  • repeat the entire sequence of moves for your desired amount of reps or time
  • always make sure to keep your abs engaged throughout the movement

So there you have the Burpee Jump Lunge. This is a great exercise to add in to a HIIT session or a full body routine. It won’t be easy but you will be burning a ton of calories while building muscular and cardiovascular strength and endurance. Get ready to sweat!

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

See you next week with another new exercise!

In and Out Jump Squat

Hello! It’s time again for a new Home Exercise of the Week and this week I have another great plyometric lower body exercise for you to try called the In and Out Jump Squat.

The In and Out Jump Squat is going to work all the muscles of your lower body including glutes, hamstrings, quadriceps, and calf muscles. The jump component will also work your fast-twitch muscle fibers and give you a great cardiovascular workout which means a higher heart rate and more calories burned. Another benefit of this exercise is that the positioning of your feet during the squat will emphasize different muscles of your legs. When your feet are together, the focus will be put on your outer thighs and when your feet are wide, the focus will be on your inner thighs. So this is a great exercise to target different areas of the legs.

Let’s take a look at the key performance points of the In and Out Jump Squat.

  • start by standing tall with your feet together
  • squat down until your thighs are parallel to the floor while keeping your weight on your heels
  • maintain a straight back and keep your knees in line over your toes (don’t let your knees push forward past your toes)
  • from this squat position jump up as high as you can and when you are in the air, separate your feet and land from the jump in a wide stance
  • immediately go back down in to a squat with the wide stance
  • jump up as high as you can again and this time when you are in the air, bring your feet back together and land in the close stance and perform your squat
  • keep alternating between the close and wide stance jump squats for your desired amount of reps or time

So there you have the In and Out Jump Squat. This is a tough one but you will be building strength and endurance as well as burning a ton of calories!

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

See you next week with another new exercise!

Compass Jump Squat

Hello! It’s time for a new Home Exercise of the Week and this week I have a great plyometric exercise for you to try called the Compass Jump Squat.

The Compass Jump Squat is going to fire up all the muscles of your lower body including glutes, hamstrings, quadriceps, and calf muscles. The jump component will also work your fast-twitch muscle fibers and give you a great cardiovascular workout which means a higher heart rate and more calories burned.

Let’s take a look at the key performance points of the Compass Jump Squat.

  • start by standing tall with your feet shoulder width apart and toes pointed slightly outward
  • squat down until your thighs are parallel to the floor while keeping your weight on your heels
  • maintain a straight back and keep your knees in line over your toes (don’t let your knees push forward past your toes)
  • from this squat position jump up as high as you can and turn your body 90 degrees clockwise
  • land from the jump and immediately go back down in to a squat
  • jump and turn another 90 degrees clockwise and repeat the movement until you have come all the way around
  • now repeat the 90 degree jump squats but this time go counterclockwise
  • keep squatting and jumping until you have reached your desired amount of reps or time

So there you have the Compass Jump Squat. You’ll be sweating, you’ll be huffing and puffing, but you’ll be working all those major leg muscles and burning lots of calories in the process!

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

See you next week with another new exercise!

Split Squat Jump

Hello there! It’s a new week and that means it’s time for a new Home Exercise of the Week! This time I have a heart pumping plyometric lower body exercise for you to try called the Split Squat Jump.

The Split Squat Jump works your quadriceps, hamstrings, glutes, calves, all the stabilizer muscles of the ankles, and those fast-twitch muscle fibers which help with the explosive power of the movement. So there are quite a few muscles involved with this one which means more calories burned and you will also get quite a good cardiovascular workout on top of strengthening the muscles of the legs.

So let’s take a look at the key performance points of the Split Squat Jump.

  • 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, push through both feet and jump straight up as high as you can while maintaining that forward and back leg position
  • land from the jump and go right back in to the lunge while keeping your body as upright as possible
  • repeat for your desired amount of reps or time and then switch legs and repeat the movement for that side
  • you can make this even more challenging by holding on to weights at your sides

So there you have the Split Squat Jump. It’s challenging, you’ll be huffing and puffing, and you’ll be sweating but it will be worth it as you will be building strength, power, endurance, muscle, and burning lots of calories in the process!

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

See you next week with another new exercise!