June 2017 Featured Moves and Machine

Rotating Side Plank

Benefit: A strong core is essential for everyday movement. Moving from a plank to a side plank will challenge your core, arms, and legs for a great full body workout.

 

How to do it: Get into a plank position with your hands directly under your shoulders, your tailbone tucked, and your belly button pulled in to your spine with your feet hip width distance apart. From here, rotate your body to the right arm, raising your left arm toward the ceiling in a side plank. Pivot back to the center and rotate to the left side, raising the right arm up towards the ceiling. Continue to move from plank to side plank, then back to plank. Your feet can either be stacked or placed one in front of the other.

Modified V Sit

Benefit: Being still can be a very effective way to get fit. This Modified V Sit will work your core, thighs, and arms.

How to do it: Sit on the floor with one leg straight and the other with a bent knee. Raise up your straight leg and hold. Straighten your arms to the front. Make sure your shoulder blades are back and down away from your ears. Put as much effort in to lifting your chest as you are into lifting your leg. Keep your core tight and your leg lifted.

Alternating Front Kick

Benefit: Performing Alternating Front Kicks will help you work on your balance and coordination. They will also challenge your cardiovascular system the faster you perform them.

 

How to do it: Square your hips to the front and place your hands up guarding your face. Take your right leg and raise your thigh parallel to the floor, then kick out your foot. Bring your foot back to the floor, then repeat that same movement on the left side. Be sure to bring your leg parallel to the floor before kicking out your foot. Continue alternating kicks using force and precision.

Stair Climb with Bicep Curl

Benefit: This move is going to work your arms and legs while challenging your mind with coordination.

How to do it: Begin by marching in place while simultaneously performing a bicep curl with one arm and then the other. Ensure that you are using opposing arms to the leg that is being brought up as you march. Bring your thigh all the way up to parallel then place it back down to get a nice range of motion.

Featured Machine: Squat

This machine will strengthen the quadriceps, hamstrings, glutes, iliopsoas, tensor fasciae latae, and adductors. Stand with feet shoulder width distance apart. Grasp the handles lightly. Extend your bottom back as you slowly lower to a comfortable position resisting gravity. Power up quickly, but avoid locking out your knee joints. This machine is great to help gain strength in a functional manner for many routine activities such as getting up from playing with the kids on the floor or climbing stairs.