Hey there, it’s time for a new Home Exercise of the Week! This week I have a dynamic lower body exercise for you called the Reverse Lunge Kettlebell Pass.
The Reverse Lunge Kettlebell Pass will target your quadriceps, hamstrings, and glutes and will also work on your coordination and balance. Passing the kettlebell underneath your front leg will keep you in the lunge position longer which will work the muscles more and your coordination and balance will come in to play when passing the weight underneath your leg. You can also do this exercise with a medicine ball or dumbbell but the kettlebell is the easiest to hold on to.
Let’s take a look at the key performance points of the Reverse Lunge Kettlebell Pass.
stand tall with the kettlebell hanging from your left hand at your side
take a big step back with your left leg and descend in to a lunge position
keep your back straight and remain as upright as possible
lower in to the lunge position until your legs are at 90 degree angles
from this bottom position, pass the kettlebell underneath your right leg and in to your right hand
push up through your right heel and return to the starting position
the kettlebell is now in your right hand hanging at your side
now take a big step back with your right leg and descend in to the lunge
pass the kettlebell underneath your left leg and in to your left hand
return to the starting position and repeat from side to side until you complete your desired reps or time
one thing to be aware of here is that there is a tendency to lean forward in the lunge position when passing the weight underneath your leg. It’s important to remain as upright as possible throughout the exercise
So there you have the Reverse Lunge Kettlebell Pass. It’s a fun variation of the lunge and can add a little extra challenge to your workouts and help build some balance and coordination.
Let me know how you do with this one in the comments below or if you have any questions.
Hello, it’s a new week which means it’s time for a new Home Exercise of the Week! This time I have a great full body exercise for you called the Reverse Lunge Dumbbell Bicep Curl.
The Reverse Lunge Dumbbell Bicep Curl requires a bit of coordination but with some practice it will get easier. With this exercise you will primarily be working on your quadriceps, hamstrings, glutes, biceps, and forearms. You will also be working on the stabilizer muscles of your ankles as well as your core when progressing through the movement.
If you don’t have a set of dumbbells that’s okay. You can use any object around the house like soup cans or water bottles. Ideally you would want something a little heavier but if nothing else you will still benefit from the curling motion of the arms.
Here are the key performance points:
stand tall with shoulders back, chest held high, and a dumbbell in each hand at your side with your palms facing forward
take a big step back with your right leg and bend at both knees until your legs are at 90 degree angles
while lunging in to this bottom position you want to curl the weights up at the same time while maintaining that palm forward hand position and squeezing your bicep muscles
stay as upright as possible throughout the movement and keep your shoulders back and chest held high
from this bottom lunge position, press through the heel of your left foot to drive yourself back up to the starting position
on your way back up to the starting position, slowly lower the dumbbells back down to your sides with that same palm forward position
from this starting position, repeat the movement for your other leg and keep alternating legs until the desired number of reps are complete
So there you have the Reverse Lunge Dumbbell Bicep Curl. As with any full body movement, your heart and lungs will work harder, you will burn more calories, and you will be sweating more. It’s a tough one but the benefits are great!
If you like this exercise please leave a comment below or if you have any questions please ask.
Hey everyone! I have a new Home Workout of the Week for you to do. This time we are going to blast your legs. Prepare yourself for this intense Leg Tabata Workout! Your legs will be on fire but it’s definitely worth it.
Do what you can in the allotted time and build up your intensity. Form is very important here to protect your knees and back and for the best results so make sure you practice the moves first before attempting the routine.
Have fun and let me know how you do!
Leg 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
Hey everyone! I have a new Home Workout of the Week for you to try and this one is really going to test your endurance. I’m calling it the Giant Superset Workout!
This Giant Superset Workout has 1 round of 24 exercises that you will do one after the other with little to no rest in between each. It’s going to be tough but do the best you can and when you are finished there will be sweat (and maybe tears) but you will also have worked your entire body and the little amount of rest will add a great cardiovascular component to the workout as well.
So give this Giant Superset Workout a try and let me know how you do!