September 2017 Featured Moves and Machine
Benefit: This move is great for full body movement engaging your arms, core and lower body as you work on your strength and coordination.
How to do it: Start with your feet in a wide stance and your knees soft. Clasp your hands together in front of your body, with your arms straight and down towards the floor. From here, pivot your body to the right as you straighten your legs and raise your left heel up off the floor. Simultaneously swing your arms up and in a figure eight position return to the start position. Your body should move in one motion from your foot to your shoulders. Alternate sides after each center squat.
Upward Facing Dog
Benefit: Static stretching allows the muscle groups to relax and elongate while gently increasing your range of motion.
How to do it: Lay on your stomach. Place your hands flat on the ground, just outside your shoulders. As you exhale push up with your arms, keeping your lower body on the mat. Your chest and mid-section should come up off the mat if possible. Your back should arch slightly as you stretch out your core. Hold here and continue to breath. Don’t release and come back to the mat until the end of the 30 seconds.
Jump Rope Heel Tap
Benefit: This is a great variation of traditional jump rope moves. It will not only help increase your cardiovascular fitness, but your coordination as well.
How to do it: For this move, we simulate jumping rope. This movement provides a high intensity interval for cardiovascular conditioning while working your calves through the explosive plyometric jump. Jump on the balls of your feet while swinging an imaginary jump rope. Be sure to engage your shoulders by not just moving your hands, but your entire arm. Tap one heel out to the front with each jump, alternating feet, progress by increasing your explosive power in the jump.
Benefit: This is a great move that targets the back of your upper arms. This will help you wear short sleeves and tank tops with confidence.
How to do it: Begin by sitting on a mat, knees bent and hands on the mat slightly behind your hips. Lift your hips off the mat in a reverse table position. From here, bend your elbows and lower your hips back down toward the mat. Then push back up and straighten your arms again. Continue to lower down and raise back up for the whole 30 seconds.
Featured Machine: Shoulder Press/Lat Pull
Benefit: This is a fantastic machine for strengthening and toning the shoulders.
How to do it: The Shoulder Press/Lat Pull machine exercises the trapezius (also called your “traps”), the deltoids in your shoulders, and the latissimus dorsi along your back (commonly known as your “lats”). It’s important to make sure you’re using this machine correctly to get the best workout. As you establish proper alignment in the machine & grasp the handles, place a little pressure on the handles so that you start with your hands at your shoulder height. Move the machine as fast as you can in both directions while maintaining proper form and your full range of motion. Try not to hesitate on the top or bottom of the movement. Forcefully push the handle bars up quickly to effectively work your deltoids and trapezius. Pull the handle bars back down to starting position just as quickly to work your latissimus dorsi to its fullest potential. Keep your elbows tucked in close to help target the appropriate muscle groups.