Spiderman Pushup Knee Tuck

Hey everyone!  The Home Exercise of the Week series is back and I have a bunch of new exercises to show you over the next few months to take your training to the next level.  Some of these exercises will be very challenging but as always I will show you some modifications to make them more manageable.

So for this weeks exercise, I would like you to try the Spiderman Pushup Knee Tuck!  This is a great exercise for your chest, shoulders, triceps, and core.  It will also add a plyometric component to the exercise to increase your heart rate, burn more calories, and make you sweat!

As always, make sure your form is good and keep your core tight!  If you have any questions at all please leave a comment.

See you next week with another Home Exercise of the Week!

Full Body Workout with Weights

Hey everyone!  The holidays are fast approaching and during this time of year there is an abundance of food and goodies to tempt you so to help you stay on track and keep your metabolism revved up, I have a Full Body Workout with Weights for you to try for the Home Workout of the Week!

For this workout you will need a stability ball and some dumbbells.  If you don’t have either then you can use some objects around the house that provide resistance like water bottles or soup cans.  A stability ball and a couple of weights are fairly inexpensive though and I definitely recommend picking some up to have at home so you can get a workout in anytime.

Give this Full Body Workout with Weights a shot and let me know how you do!

Full Body Workout with Weights

Warm-Up

  • 12 Bodyweight Squats
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Rest for 30 to 60 seconds then repeat the superset 1 more time

Upper Body/Core Workout

Hey everyone!  It’s Home Workout of the Week time and I have an Upper Body/Core workout for you to try this weekend.

Remember, if you have trouble remembering what the exercises are you can click on the name of the exercise and you will be taken to a page with a video demonstration of the exercise.  Some of the exercises use dumbbells but if you don’t have any then you can use any weighted household object that is easy to hang on to.  Water bottles and soup cans are good items to use for example.

Work hard and get those muscles burning!  Leave a comment on the blog letting me know how you did.

Happy training!

Upper Body/Core Workout

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Circuit

Rest for 60 to 90 seconds then repeat the circuit 2 more times.

Core

Full Body Tabata Workout 2

It’s Home Workout of the Week time again!  We just finished celebrating Thanksgiving this past weekend here in Canada so for many of you that means a little over indulging in turkey dinners and pumpkin pie!  So to help you burn some of those excess calories consumed over the weekend I have another Full Body Tabata Workout for you to try.

This Full Body Tabata Workout has a little bit of a different structure than the last one.  Instead of 8 rounds of 5 pairs of exercises there are 5 rounds of 8 pairs of exercises.  This will give you more variety and work the muscles even more!

Give it a shot and let me know how you do!

Full Body Tabata Workout 2

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 5 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Tabata 7

Tabata 8

 

Full Body Workout 2

Hey everyone!  Last week I gave you an abdominal workout to try so I can imagine your abs were feeling it.  If it hurts to cough, sneeze, or laugh then you know you did a good ab workout!  This week we are going to go back to a Full Body Workout for the Home Workout of the Week.

There are four supersets in this routine with two rounds of each.  Each superset will consist of an upper body exercise, a lower body exercise, a core exercise, and a cardiovascular exercise.  Try to do each exercise of the superset with very little rest in between.

Full body workouts are great for boosting your metabolism and for calorie burning so give this workout a try and you’ll be well on your way to a lean, muscular physique!

Full Body Workout 2

Warm-Up

  • 12 Bodyweight Squats
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 4

Rest for 30 to 60 seconds then repeat the superset 1 more time