August 2017 Featured Moves and Machine
Benefits: This move challenges your body and requires balance, coordination, and strength.
How to do it: Stand with your feet hip width apart, bend your knees, and jump while bringing your heels up and back, like you’re trying to kick yourself in the buttocks. As you jump, your arms should stay stable and bent at your sides to help allow all the energy to come from your lower body. Land with your knees bent to soften the impact. Straighten your body and repeat.
Benefits:Incorporating stretching in to your workouts is key. Studies have shown that regular stretching can increase your strength by up to 19%.
How to do it: Begin by standing with your feet about hip-width apart. Raise one hand toward the ceiling. Your arm should continue the motion moving over head. Your entire body follows this sideways movement until you feel a stretch down the side of raised arm. Your other hand should be placed on your hip. Be sure to keep your shoulders back and don’t lean forward. Switch sides.
Front Kick Cross/Jab
Benefits: Boxing can be an out-of-the-box activity and we do many of the movements from the boxing class in our regular daily activities.
How to do it: From a boxer’s stance, raise your front knee, extend your leg with a snap of the foot. Bringing your leg back down, your arms should drop while kicking. Now shift your weight forward and throw a punch with the rear hand. Switch sides. Continue to perform and front kick with the front foot and a cross jab with the rear hand, shifting your weight with each movement. Remember to keep your core held tight and use force with each punch and kick.
Oblique Crunch in 1/4 Squat
Benefits: This move is working your glutes, thighs, and core. Working multiple body parts at one time is a great way to get the job done in terms of increasing your fitness and strength levels.
How to do it: Stand with your feet wide apart, pointed toward opposing walls. Sink your buttocks down in to a sumo squat position and place your fingers gently behind your ears with your elbows pointed out to open your chest. Lean to one side, crunching your midsection. Come back to center then repeat the crunch on the other side. Be sure your hips stay stable.
Featured Machine: Stretch Circuit
Benefits: Stretching is the fifth and final component to our workout. Stretching allows your muscles to further cool down and your heart rate to return to pre-workout normal. It also prolongs the fat burning benefits from your workout. Stretching after your workout decreases post-workout muscle soreness while increasing flexibility.
Tricep Stretch: This stretch is targeting your Triceps. Start by standing with your feet hip-width apart with the handled bar at your back. Your chest should be facing outward and up. Bend at the elbows to grasp the upper handle. Interlock your fingers as you lower your hands behind your head. Extend your arms as low behind your head as possible, while maintaining proper alignment of your spine. Keep your elbows facing forward and close to your head. Hold for 7 seconds, then try to deepen your stretch. You should feel this stretch down the backside of your upper arm.
Chest/ Shoulder Stretch: This stretch is targeting your Biceps, Pectorals and Deltoids. Keep the same stance as the Tricep stretch. This time you are going to grasp the bottom of the upright handle bar. Take a step away from the circuit to extend the stretch. Avoid leaning forward. Hold for 7 seconds, then try to deepen the stretch. You should feel this stretch across your chest, through your shoulders, and upper arm.
Back Stretch: This stretch targets your Rhomboids, Latissimus Dorsi, Erector Spinae, Glutes, and Hamstrings. Enter the chair from the side. Swing your legs over the knee pad, sitting firmly in the seat. Lean your upper body forward, grasping the handles. Gently pull with your arms to extend the stretch through the muscle groups. Hold for 7 seconds, then try to deepen the stretch. you should feel this stretch through your back.