Monthly Archives: November 2012

Move of the Week: RENEGADES

November 26, 2012 | #TheFitCycle Studio | New York, NY

It looks like we’re on a roll —->skate! Or push up. Whichever you prefer, though I’m partial to the latter this week for what it’s worth. Pleased to again present #TheFitCycle Move of the Week and this time with a little attitude, you Renegades you!

ren·e·gade noun \ˈre-ni-ˌgād\  an individual who rejects 
conventional behavior

Now, just to clarify, traditional renegade push ups involve “rowing” (read: pulling) a dumbbell on each alternating push up-stroke and returning to the Push Up base. For our purposes though, simply alternate “stepping” up with each hand as though “climbing” a stairway to nowhere. RIGHT hand step up, LEFT hand step up, RIGHT hand step down, LEFT hand step down, push up, REPEAT circuit. Or, to make things more intriguing, try this combination:

Push Up base – R up – Push up – L up – R down – Push up – L down – Push up *This variation produces height staggered Push Ups

Muscles (major groups) worked: Pecs, Shoulders, Deltoids, Triceps, Core

Considerations: Maintain proper Push Up form with straight body line from crown of head to bottom of feet, hips engaged. No sky-high butt, people!

Full expression of Push Up at top and bottom of move. Top: arms fully extended. Bottom: Nose towards floor by lowering body not by simply dipping head.

To take pressure off of wrists be certain to displace some weight into fingertips

Breathing: Inhale downwards, exhale upwards. Load, unload!

Core engaged to assist in posture maintenance

Rhythm controlled, speed increased for difficulty

Equipment needed: None, aside from the “step” or ledge on which to work

Variations: Modified on Knees, Step Height, Step Stability, Hand Placement Width (ie narrow to work triceps), Tempo, Isometric Hold at top and bottom of move, Hand Order (left-right, right-left, or cycle), inclusion of Push Up at bottom of move, Push Up at staggered hand position, Depth of Push Up

Location: Steps or sturdy box secured against a wall. Other ideas: bath tub ledge, truck tire, low rung of playground ladder, foot rest or even a bench if you’re feeling extra strong, adventurous and in control!

Challenge: Try a different variation every day of this week and post a photo of your favorite, especially if it involves an odd location. Shout outs on #TheFitCycle Facebook page and future videos! Send to TheFitCycle@gmail.com for inclusion.

Get it in where you can fit it in! –Andia

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Move of the Week: Knee Drives

November 19, 2012 | #TheFitCycle Studio | New York, New York

Back again with the second installment of #TheFitCycle Move of the Week! This week’s special guest -great for high intensity interval training- Knee Drives.

Muscles* (major) worked: Quads, Hamstrings, Glutes, Hip Flexors                    *Move is great for speed development and drive phase coordination in sprinting

Considerations: Knee Drive towards chest, returning to floor with dorsiflexed foot –alternating legs throughout movement

Straight body line from crown of head to bottom of feet, hips engaged

Arms firm, elbows neither locked nor excessively bent

Core engaged to assist in posture maintenance

Rhythm controlled, speed increased for difficulty

Dorsiflexion: upward movement of the foot at the ankle joint. Allows for application of force, against ground, in this instance

Equipment needed: None! Proper footwear is suggested to ensure efficient dorsiflexed footfall and aggressive drive off of ground

Variations: Tempo, Knee Height, Isometric Hold at top of move, Angle of Approach and more!

Location: Wall or any other sturdy vertical element so that your hands will be positioned flush against the surface

Challenge: Try a different variation every day of this week and post a photo of your favorite, especially if it involves everyday attire or location. Shout outs on #TheFitCycle Facebook page and future videos! Send to TheFitCycle@gmail.com for inclusion.

Get it in where you can fit it in! –Andia

Move of the Week: LUNGE

November 12, 2012 | #TheFitCycle Studio | New York, New York

Introducing #TheFitCycle Move of the Week! This week’s special guest, and a personal favorite, the standard lunge.

Muscles (major) worked: Quads, Hamstrings, Glutes

Considerations: 90, 90, 90 – degree angles that is. Top of foot to shin. Hamstring to calf. Hip Flexor of forward leg to trunk.

Back in neutral position, not bowed or arched, and core engaged

Tempo smooth and controlled to maintain balance

Equipment needed: None! Unless you so choose: dumbbells, weight plates, Kettle Bells, medicine balls, bands, weight sticks, etc. OR, odd objects that you find around the home, office, garage —laundry basket maybe?

Variations: Static, Walking, Lateral, Tempo Based, Sliding, Backwards, Overhead, Twisting, Plyometric and more!

Location: Anywhere, everywhere and always!

Challenge: Try a different variation every day of this week and post a photo of your favorite, especially if it involves an everyday object or location. Shout outs on #TheFitCycle Facebook page and future videos! Send to TheFitCycle@gmail.com for inclusion.

Get it in where you can fit it in! –Andia,