2011 Welcome the Newbies

See the video.

New exercises should arise every year in our exercise routines. Here are just a few news ones or "newbies" to include and that have been included:

1) Revised Quadruped - it is actually on all-fours (hands and toes) and not on all-sixes (hands, knees, and toes). It is more difficult than the all-six position. You should feel it through your abdominal region more than your hip flexors. If your hip flexors are struggling, then, one they are too tight. Two, your weight is not distributed evenly. Thirdly, you have not engaged or braced your abs. See more here

2) Dog Switch - the name is also synonymous with cobra to downward dog. The modified version is performed on your knees. This particular exercise is a good warm-up, a good active rest, and a good routine for an interval station. However, you do need upper body strength and good control of your body.

3) Supine Combo - instead of picking one exercise and moving to the next, do them all at the same time. The supine combo allows for this, well, combo, to occur. It's nothing crazy. But, it's something tolerable. A main point is to make sure you do not arch your back. Keep your back flat and abs engaged. You get more bang for your body then simply waiting between individual exercises.

4) Push-Up Fold - bet...if you can do 30 push-ups, for example, you will perform less when you add the fold. However, your shoulders and chest get a good workout! No cheating! Meet your chest to a tennis ball or roughly 2.5 inches off the ground and keep that tempo going the whole time!

5) Kettlebell Split-Stance Lunge Hold with Around the World - simply stated but leg-burn solid: do not bend or flex at the hips. If you find yourself flexing too much, then there are some tight muscles present. Get both knees to 90 degrees and carry that kettlebell around your body.

6) Tubing Resisted Kicks - these are difficult if you have never kicked before. Even if you cannot get your leg up high, PLEASE KEEP YOUR GUARD UP! I cannot stress this position enough. When kicking and punching are involved, it is very important to keep your guard up - as if you were in a real fight. Balance and focus are crucial in this exercise.

Enjoy!
Derek