Hello! Here’s another new Home Exercise of the Week for you to try! This week I have another very challenging upper body and core exercise for you called the Pushup Bird Dog.
The Pushup Bird Dog is a compound move that’s going to work your chest, shoulders, triceps, abs, upper and lower back, and glutes. You will also be working on your balance and all the little stabilizer muscles as you perform the bird dog. This exercise will take some practice so start off 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 Bird Dog.
start by getting in to a full pushup position with your hands and feet wider than your shoulders and keep your hands 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 until you’re almost touching while keeping your arms at about a 45 degree angle from your body
push back up and once you have returned to the starting position, extend your right arm and left leg up while bracing your abs until you feel a nice squeeze on your back and glutes
lower your arm and leg back down to the floor and repeat your pushup
now you will extend your left arm and right leg up once you have returned back to the starting position after the pushup
keep alternating arms and legs after each pushup 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 Bird Dog. It’s a tough one but it’s very effective in targeting your chest and core and it will greatly improve your balance and coordination. You will also look pretty bad ass while doing it!
Give it a shot and 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 a lower body exercise that will get your legs burning and your heart pumping called the Reverse Lunge Knee Up Hop.
This is an exercise that will take some practice but it is fun to do and the benefits are great. The Reverse Lunge Knee Up Hop works your quadriceps, hamstrings, glutes, calves, all the little stabilizer muscles of the ankle, your abs, and your balance and coordination. The jump also adds a plyometric component to the exercise that will work on your cardiovascular endurance and those fast twitch muscle fibers. As you can see there are a lot of muscles being activated in this move! If you’re just starting out with these and you can’t do the jump just yet then you can do the lunge knee up without the hop and then work your way up to adding the jump in.
Let’s take a look at the key performance points of the Reverse Lunge Knee Up Hop.
stand nice and tall with your abs engaged and take a big step back with your left leg
from this position, come straight down by bending both knees until each leg is at a 90 degree angle
make sure to stay as upright as possible
pushing through your right heel, come up out of the lunge and drive your left knee up in front of you while using that momentum to hop your right foot off the floor
land from the hop and immediately go back in to the lunge with your left leg
repeat for your desired amount of reps and then repeat the movement with your right leg
So there you have the Reverse Lunge Knee Up Hop. Take some time to practice the technique and start without the hop if you need to. Once you get the hang of it you can also hold on to some weights to make it even more challenging!
Let me know how you do in the comments below or if you have any questions.