January 2022 Fitness Focus

In an effort to build strength we are going to focus on 2-3 exercises every month and one long stance hold. I highly encourage you to take 5 minutes a day, every day and do these drills. These exercises will be incorporated into class and will become part of your physical fitness requirements for testing.

We can all benefit from being stronger and healthier!

Forearm or Full Plank for 30 seconds.

We’ll hold a plank for 30 seconds. The key to gaining strength from a plank is using a proper form. This video demonstrates how to get and keep proper form.

6 Inches Up + Down

This is a core exerrcise designed to engage your lower abs. Here’s how to do it:

• Lay down on your back. I place my hands under my lower back/butt for added support.
• Lift your legs + feet 6 inches off the ground and hold.
• Lower your legs + feet down but don’t touch the ground!
• Repeat for 30 seconds.

The key to this exercise is slow, isometric movement. Squeeze your belly while working and don’t forget to breathe!

Stance Shifts – 15 sets

You may have seen this at the recent Black Belt test. Here’s the drill:

• Start in horse stance.
• Shift left to a lunge.
• Shift to the middle, returning to horse stance.
• Shift right to a lunge.
• Shift to the middle, returning to horse stance.

That’s one set. Repeat for a total of 15 sets.

Horse Stance Hold

For January, we’re going to hold Horse Stance, starting with one minute and increasing by 30 seconds each week! A few things to remember:

• When in Horse Stance, your feet must be turned in slightly at the toes.
• Knees must be pushed out so that your quads are engaged.
• Butt is tucked.
• Back is straight.
• Core is enaged!