Rock Your Whole Body - Tricep Curls with Squat

 The air is (finally) getting cooler outside and we are revving up for the holidays; but are you still taking care of your body?  Do you want to get in some last minute toning before those infamous holiday pics?  Well, then this week’s exercise is for you!  This week we are targeting our entire body (woohoo!).  This exercise will tone your legs, glutes, core, shoulders, and arms, in one fell swoop.  I, of course, would encourage you to add this in to your regular weekly workout routines; but, if you are looking for that last “hail mary” pass at toning up for those upcoming parties and pictures, then follow the bonus program below.

Tricep Curl with Squat

NOTE: You will want to use weights of some sort for this exercise

Begin with your feet past shoulder width apart and bring your weights behind your head.  Pull your belly in toward your spine and lift your chest up.  Throughout the exercise maintain this position.  In addition, make sure to keep your shoulders down and relaxed so that you don’t just use your trapezoid muscles (think upper back and into the neck region) and end up sore and tight in the wrong places. 

Now, you are going to do a simultaneous squat with your legs and a tricep curl with your arms.  Let’s break each down.  As you squat, press your knees out to activate the inner thighs.  Make sure to only go as low as you can without letting your chest fall forward (this will strain your lower back).  For your tricep curl, keep your elbows pointing forward.  And of course, belly in, chest up.

That’s it!  To work strength training, go low and slow.  To work for endurance, go fast enough to get your breathing heavy.  Do 2-4 sets of 1-3 minute rounds.

 
“Hail Mary” Get Toned - Do this EVERY day until pic for the next week
ü  3 minutes jogging (in place or while moving) – alternate regular jog with high knees and kicking you bootie
ü  1-2 minutes Jumping Jacks (add in the JJacks Cross – 11/20/12)
ü  25 squats
ü  25 push ups (10/9/12)
ü  25 mountain climbers (6/1/12)
ü  100 punches (get those arms moving fast!)
ü  1 mintue Tricep Curl with Squat (today)
ü  25 Venus Fly Trap (10/15/12)
ü  1 minute Skater Move (9/18/12)
ü  1 mintue Speed Bag (9/11/12)

 *Repeat entire set 1 more time.  Then, cool down with 1 minute jogging in place, followed by 2 minutes of walking. 

 Go get ‘em!

Ab Roller

The holidays are in full swing and our schedules are getting filled to the brim.  However, this is all the more reason to take some time out for yourself to relieve stress and do something for you (and your body).  Besides, don’t we all want to look fabulous in our holiday and New Year photos?  Keep up your exercise program and you will not only look toned but you will be radiant as well.

This week we are focusing on our core.  In my cardio kickboxing classes this exercise typically comes at the end of the workout and it is a bit infamous.  My students hate it because it’s so surprising hard and yet they love the strengthening and toning they get from it.  Read on, so that you too can conquer the ‘Ab Roller’!

Ab Roller

Note: You will need a weighted ball for this exercise.

Begin with your hands on the ball and your knees spread slightly apart.  This next step is key to get the most out of this exercise: bring your booty down to make one line between your shoulders and your knee; this will make sure that you use your core muscles throughout the exercise rather than just using your booty weight.  Keep your belly pulled in toward your spine, chest open, shoulders relaxed, and head up.

From this position, slowly roll the ball out in front of you (keeping your booty down).  Reach the ball out in front of you as far as you can while still staying off the ground.  Hold for 2 seconds.  Now, inhale, reach, then exhale, flexing your legs and core to inch the ball back in toward you.  If you are doing this correctly, it should take at least 5-10 “reps” of the flexing/inching the ball in to get the ball back to the starting point.  Remember, try to keep your booty down as much as possible!  It will be hard, but well worth it.  Try to do at least 10 repetitions, 2 -3 times.

Note: For the full benefits of exercise you need both cardiovascular and strength training; this exercise qualifies as strength training so make sure to add in some cardio to get your heart rate up.

Thanksgiving break

Hello all!  I hope you had a fantastic Thanksgiving week! 

Since last week seemed a bit slow on the workout front, I am going to hold off adding more exercises this week and will resume the 'exercise of the week' next Monday.  Until then, remember to exercise at least 3-5 times this week, combining both cardio and strength-training exercises.  Have fun and utilize all the moves from prior weeks!

Cheers!
Janell

Cardio for Thanksgiving

It’s Thanksgiving week and we need to get your heart rate up!  With all the food most of us will be eating, we all will want to make sure and take time for exercise.  Have your goal be to exercise for at least 30 minutes every day this week (except for Thanksgiving…that day will probably be busy enough).  Not only will these sessions burn calories, they will also ease any tension or stress starting to build up.  Then, on Thanksgiving Day, grab a few loved ones and go for a (brisk) walk.  After working in the kitchen, eating great food, and rushing about, I promise the walk will feel good.  Plus, it is an excellent time to relax, talk, and bond with loved ones while enjoying the beautiful outdoors.

Our exercise of the week is an oldie but a goodie.  They seem so simple and yet they truly are a great way to get the heart pumping and work out your entire body.  What exercise am I referring to?  The classic jumping jacks (but we’re going to do them with a twist).  Trust me, this exercise is an “oldie but a goodie” for good reason.

JJacks with Crossover

Begin with feet together, belly in, chest up, shoulders relaxed.  Jump your legs as far apart as you can while bringing your arms together overhead.  As you come back to your starting point, instead of bringing your feet side-by-side, cross your left foot in front of your right; then on the next round you will bring your right foot in front of your left.  Continue alternating your left and then your right foot being in front.  This crossover will give an extra workout to your inner thighs while still working your whole body.

Some tips:

 1. Keep your arms straight to enhance the arm and shoulder workout.

2. Really try and jump your feet as far apart as you possibly can.

3. Alternate between jogging in place, doing sprints, or jump rope and your JJacks with Crossover (try to do at least 100 JJacks for each round).

Leaning Dragon - Great Legs and Mental Peace

This week is all about the legs.  What I like about this move is that it can be done in so many different ways to create different results; variety is key.  In the martial arts world, we call this move a “Leaning Dragon”, which just sounds cool.  Outside the martial arts world, you could probably just consider this a variation on a side lunge (however, doesn’t it sound so much more impressive to say you’re working on a Leaning Dragon?  Yep, doing the martial arts is cool).  In addition, the variations on this move will provide you with an opportunity to work your mind and thoughts; this is a skill that is important not only in getting the most out of your workout, but also in stress reduction, happiness, and overall success in life (but more on all of those benefits in a future article).
So, let’s get started!

Leaning Dragon

To begin with, let’s work on the proper positioning.  Begin with your feet beyond shoulder width apart with both feet and belly pointing forward.  Now, pivot your left foot to the left 90 degrees.  Lift your chest up and pull your belly in toward your spine to support your lower back.  Keep your neck and shoulders relaxed.  Keep your arms active and up in a “side guard” stance.  Finally, while maintaining this position, bend your left knee until it is directly over your ankle.  NOTE:  In order to protect your knees it is vital that you lunge into a position with your knee directly over your ankle (do not let your knee buckle in or go past the toes!  This means that the less you are going to bend down, the closer your feet need to be.  Likewise, the deeper you are going to bend down, the farther apart your legs need to be.) 

This is your Leaning Dragon!  Feeling tough and cool yet?
3 Variations

1.       Basic in-and-out movement.  Begin with your feet together (belly in, chest up).  Step into your Leaning Dragon position on the left.  Press from the floor (using your hamstrings, quadriceps, glutes, and calves) to return to your starting position.  Repeat on the right.  This is one repetition.  Go for 2-3 rounds of 20-30 repetitions.

2.       The endurance builder.  Begin in your Leaning Dragon position.  This time, you are simply going to try and hold this position for up to 1 minute (try for at least 30 seconds).  This is your time to conquer the mind.  Focus on your breathing, making sure to maintain deep, relaxing breaths.  Focus on your position, continually walking through your body making sure you are in the best position possible.   Getting tired?  Thinking of giving up?  Give yourself a pep talk!  Once your time is up, slowly straighten out your legs and then walk them together.  Go for 3-5 rounds of 30seconds-1 minute on each side.

3.       The agility trainer.  Begin with your feet together (belly in, chest up).  Step into your Leaning Dragon position on the left, just as in the ‘Basic in-and-out movement’ exercise.  However, this time, once you reach your full Leaning Dragon position, you are going to try and spring back to your starting point as quickly as possible.  Fast baby, fast!  You want to move like lightening!  NOTE:  As you sprint, make sure to keep your belly in and chest up!  Do not let your upper body collapse over to the side.

All three of these variations on the Leaning Dragon move will work out your body, legs, and mind differently.  Have fun experimenting with all of them and then rotate each of these into your exercise routine.

(Not feeling like an awesome ninja yet?  Come in to our Kempo Fitness dojo and we will take care of that for you…empowerment and fabulousness will be yours!)
www.kempofitnesskc.com

913-649-4422

Circles for fabulous arms

This exercise seems so benign, but oh, it will make your arms burn!  But don’t worry, that’s how you get beautiful, toned arms!  The great part of this exercise is that it is extremely gentle and low impact so everyone can do it.  In addition, it’s very easy and can be done standing or even sitting.  So, add this exercise into your day, in the morning to warm up and stretch, at work to keep your energy up, or in the evening as your wind down; your arms will become toned and fabulous.

Arm Circles

Note: If you do this exercise standing, I recommend jogging in place while doing the arm circles to increase the cardio level. 

Bring your arms out to your sides at shoulder level.  To get the most out of this exercise it is very important to keep your arms fully extended, circling from your shoulders (not your elbows or your wrists).  Circle your arms over head and in front of you to increase the exercise.  As your arms get tired, the tendency will be to begin lifting your shoulders up toward your ears...this will only make your neck sore.  Keep your shoulder down and your neck relaxed; this will isolate your arm and shoulder muscles.  Remember, if you lower your arms below shoulder level or bend your arms, you will not get as good of a workout.  Go for constant, rapid circles for 1-2 minutes; 2-4 times. 

Core Strength -- The Raking Twist (perfect for Fall)

Here is the second installment of exercises to keep your body protected and injury free while raking up all your beautiful Fall leaves.  This exercise targets your side abdominal muscles (your obliques) and really trains you to engage your core muscles to support your lower back.  And with the twisting and lifting of upcoming snowfall right around the bend, this is another good exercise to continue at least through the winter months.

 

The Raking Twist

Start with your feet shoulder width apart, knees slightly bent.  Pull your belly in toward your spine to protect your lower back and lean forward slightly.  It is very important to keep you core muscles activated – keep that belly pulled in!  With your hands up by your head, inhale and twist your chest up to the left; exhale and return to the center.  Next, inhale and twist your chest up to the right; exhale and return to the center.  This counts as one rep; go for at least 2-3 rounds of 20-30 reps.