Muscle Building

Muscle Building is the class where we build muscle! We are going to go back to basics and make sure we are building properly. Weights required.

Follow along for a self-guided training session:

1. hand squeeze to squat:

Standing with feet about shoulder width apart, extend your arms down to your sides with palms facing forward and the fingers open wide. As you bring your hands towards your shoulders, bending at your elbows, squeeze your hands into tight fists, while you squat towards the floor. Picture taking an imaginary ‘seat’ behind you. Keep your heels on the floor, shoulders back, and look forward and up. Do 10 repetitions.

2. Lunge with a Twist:

Starting on the right, step forward with a big step having your heel hit first, then your toes, bending your knee. Once firmly planted bring your hands to the center of your chest, squeeze them together and slowly twist to the right. Once the maximal rotational position is achieved, rotate back to the center and stand back up by returning your right foot to the start. Repeat on the other side. Alternate for a total of 10 repetitions.

3. Push Up/Knee Push Up:

On either your knees or feet, with your hands on the floor, assume the up position of holding yourself off the floor on ‘all fours.’ Make sure your hands AND what you have on the floor for your lower half (either knees or feet) are roughly shoulder width apart, and that your hands are underneath your shoulders. Slowly lower yourself until you’re about 3 inches from the floor. Hold for a second, and proceed to ‘push’ yourself up to the start position. Repeat for a total of 10 repetitions.

4. Bicycle Crunch:

Lying on your back, lift your feet off the floor and bring your knees in towards your chest. Form here, place your hands behind your head with your elbows wide to the sides. Extend your right leg out while bringing your right elbow towards your left knee. Return to the center then repeat on the other side for a total of 10 repetitions. The slower the better!

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