Becky: Chest & Triceps

     The most simplistic way to explain the breakdown of the different upper body muscle groups is: Pushing weight AWAY from your body works your Chest and your Triceps. Pulling weight TOWARD your body works your Back and your Biceps. Raising weight upward/ toward your head or over your head works your Shoulders.
     Today's was Chest and Tricep day, so all of our exercises used the "PUSHING" technique. It's important when doing any type of Bench Press to avoid bouncing the weight off of the chest. All motions should be controlled motions (even when the exercise calls for explosive motion). If you can't control the weight, it's too heavy for you. Also, make sure to have proper supervision during weighted exercises!
*** Weights are not necessary. One can achieve a wonderful workout using Body Weight exercises such as Push-Ups. You can elevate your legs to achieve the results of an Incline, for example.***

Barbell Flat Bench Press

Dumbell Flatbench Press & Fly

KettleBell Tricep Extension

Incline Barbell Press

Incline Dumbell Press

    Today's session was a Core & Cardio Workout. (Proper Core workouts consist of more than just abdominal exercises... Your Core is the whole circumference of the middle of your body and consists of your Abdominal Muscles, Obliques, and your Lower Back). Strengthening some areas of your Core while neglecting the others can lead to injury, imbalance, and future discomfort.
    We started with Core Exercises:
                                                   Leg Lifts/Raises (Lower Abdominals)

 KettleBell Crunches (Upper & Middle Abdominals),

 KettleBell Cross Crunches (Obliques),

Sit-Ups (Total Abdominal Region),

 Lying Scissors/ Bicycles (Total Abdominal Region),

Weighted- Seated Torso Rotation (Abdominal Endurance).

    We finished our workout with some Boxing Cardio. Boxing is a GREAT full-body workout as well as a way to kick-start your body into Fat-Burning Mode! Punching Power has very little to do with the size and/or the natural strength of the puncher... The power from a punch comes mainly from the use of proper technique! The short-version is: Punching Power comes from the ground up... In other words, your power comes from your legs and your core! Your elbows should stay connected with its power source (core) until the energy is gather from the ground, up through the legs, and to the core. Try the 30-second warm-up combination of Jab, Straight-Left (or Straight-Right for  you SouthPaws). Throw the combo nonstop for 30 seconds; then, take a 15 second rest and repeat! Don't worry... You'll receive the cardiovascular benefits even before you perfect your form! The key is to be active. The form and skill will grow with time and practice. The key is to get a little bit better every day!

Light Work

Getting a quick sweat: Weighted Rope, Perfect Push-Ups, and Shadow Boxing