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Kickstart Your Fitness With These New Takes On Old Moves

Jim Karas shows us the best ways to get the absolute most out of a simple workout routine you can do at home. 

1.  Lateral Lunge

  1. Start standing with feet together
  2. Extend your arms out in front of your for balance
  3. Slowly lunge to the right, with most of your weight in your heel.
  4. Sit back as far as possible and hold for a three count.
  5. Come back to center and repeat 15 times on the right.
  6. Then perform the same exercise on your left.
  7. Don’t be surprised if your dominant leg is stronger.        
  8. NOTE: We do so many lunges in the forward plane and forget that the lateral plane needs attention as well.

2.  One Leg Dead Lift

  1. Stand on the right leg with the left foot behind you as a kick stand.
  2. Begin in a very upright position, shoulders back, abs tucked and, pelvis tilted
  3. Slowly lean forward as you extend the left leg behind you. Both upper body and left leg should move in tandem.
  4. Hold for a three count, then return to normal.
  5. Perform 15 reps on the right leg in succession, then repeat on the left.

3.  Other Upper Body Exercises On One Leg

  1. The shoulder press, lateral raise and bicep curl on one leg.
  2. By performing these on one leg, you engage your core and enhance your balance.
  3. This is a simple was to provide progression, as in making an exercise harder, when strength training.

4.  The Birddog Hold

  1. Start on the floor with your hands under your shoulders and your knees under your hips
  2. Tighten your abs and make sure you are in a strong pelvic tilt.Slowly extend your right foot flexed and your left arm extended.
  3. This is not a static exercise. You are consciously pressing your heel back and reaching with your left arm.
  4. Don’t compensate. Try to stay as straight as possible.
  5. You should feel this throughout your body as it works to maintain the position.
  6. Hold for one minute, then repeat on the other side. Perform a total of three reps per side.

5.  A Popup, Pushup Plank

  1. Performing a plank should activate almost every muscle in your body
  2. Start prone on the floor with your feet tucked under and your hands at your sides.
  3. Tense your abs, gluts and hamstrings then squeeze your shoulder blades together.
  4. First lift your hand up off the floor, then press them down into the floor as your pop your body up.
  5. You come up as if a glass of water could balance in your lower back. Hold for three counts, then repeat each time as you take your hands off the floor, then pop up.
  6. 15 repetitions total.

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Wednesday, January 11, 2017

Coming Up

Mon 23 Cheesy comfort food & decadent chocolate dessert with Vanessa Gianfrancesco
SEE THE FULL SCHEDULE