November Featured Moves and Machine
Low Box Runner
This is a great cardio move so be sure to pick up the pace!
As you perform a jogging motion, tap each foot out to the front and then bring it back to the center as if tapping a box placed in from of you. Move arms in opposition to leg movement or hold them steady to the sides.
Statue of Liberty
This move will challenge your coordination and balance.
Begin by standing with your feet hip distance apart. Step your right leg diagonally behind you in to a curtsy lunge while raising your left arm out to the side and right arm towards the ground. Stand back up, bringing your right foot to your left knee while extending your right arm towards the ceiling. Return to the start position and repeat. After 15 seconds switch sides.
Dipping Ab Hold
Adding a rotation to the traditional plank will increase the intensity of this move.
Kneel on the mat, placing your forearms on the floor. Be sure your elbows are under your shoulders. Now extend your legs behind you and balance on the balls of your feet in a plank position on your forearms. Rotate and lower your right hip to the floor. Return to the start position. Now rotate and lower your left hip to the floor. Continue to alternate between lowering your right hip and left hip for the entire 30 seconds.
Grand Plié with Toe Drag
This move incorporates balance, coordination, and strength.
Start with your feet slightly wider than shoulder-width apart with your toes pointed outwards. Lower down into a squat until your thighs are parallel to the floor. As you push back up to a standing position, slowly drag your left toe across the ground until it touches your right heel with your toes still turned out. Slowly step out with your right foot returning right back to the squat position and then drag the right toe to the left heel. Repeat alternating the toe drags with each squat.
This machine will strengthen your upper body and help you maintain great posture to stand tall and confident.
This machine works your pectorals, rhomboids, latissimus dorsi and trapezius. Sit in the machine with your back against the seat back. Place elbows between the pads so your elbows are even with the midline of your chest. Grasp handles and bring arms forward using your pectorals to pull your arms together. Push the machine back to the starting position using your back.