Category Archives: How To

How to do Jump Lunges with HomeBodyFit

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Our clients are used to seeing Jump Lunges listed in their at-home sessions. They are an excellent exercise for hip flexors, glutes, and legs…and they require no equipment!

Incorporate Jump Lunges into your workout and you’ve got a perfect high-intensity leg circuit.

 

How to do Jump Lunges

Jump Lunges: A perfect high-intensity leg circuit.

How to do a Jump-Lunges

  1. Stand with your feet together with your elbows bent 90 degrees (or on your hips, whichever helps you balance best).
  2. Lunge forward with your right foot.
  3. Jump straight up as you thrust your arms forward with your elbows still bent (or keeping your hands on your hips).
  4. Like a scissor, switch legs in midair and land in a lunge with your left leg forward.
  5. Land as softly as possible to prevent injury.
  6. Repeat, switching legs.

HomeBodyFit Tabata Jump Lunge Circuit:

  • 20 seconds of Jump Lunges (slow/fast – go at a speed you’re comfortable with), followed by 10 seconds rest, repeated eight times
  • Total: Four minutes
  • These circuits are challenging. Stop if you feel you are breathing heavily (unable to carry on a conversation) and work your way up to the full four minutes.

For custom at-home exercise programs, contact HomeBodyFit

Why push-ups should be a part of your at-home workout

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Our clients are used to doing push-up sets as part of their HomeBodyFit workout. They are a safe, effective at-home exercise. But have you ever wondered why they are so important (and why we ALWAYS list them on our sessions)?

Why push-ups should be a part of your at-home workout

Incorporate at least one set into your workouts, concentrating on proper form

Besides being one of the best upper body exercise there is, when done properly push-ups strengthen your core and lower back. And the best part? You can do them anywhere. Incorporate at least one set into your workouts, concentrating on proper form.

How to do Push-ups

  1. Place your palms under your shoulders – slightly wider than shoulder width – with your feet close together and dig your toes into the floor to help stabilize  your lower body. Maintain your body flat (like a plank) by engaging your abdominals.
  2. Look ahead and lower your body keeping your back flat until your chest is nearly touching the floor. Important ! Keep your body in a straight line from the beginning and end position during a push-up.
  3. Keep your elbows close to the body, drawing the shoulder blades back and down. Keep looking ahead and inhale as you lower yourself.
  4. Exhale as you push to the start position, concentrating on the chest and shoulders – which are providing the strength for the push-up – and push up until your arms are almost straightened.
  5. Repeat for as long as you can, working your way up to a minute.

The main muscles targeted are:

  • Pectoralis major
  • Deltoids
  • Triceps brachii
  • Serratus anterior
  • Abdominal muscles
  • Coracobrachialis

Want to learn more about getting fit at home? Visit HomeBodyFit.ca