February 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 45 seconds.

We’re increasing the hold in February to 45 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 exercise 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.
• Hold a ball, pillow or something small between your feet.
• Lift your legs + feet 6 inches off the ground and hold.
• Lower your legs + feet down but don’t touch the ground!
• Repeat for 45 seconds.

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

Stance Shifts – 2 sets of 15

In February we’re building toward the goal of 3 sets of 15. This month we’ll do 2 sets of 15, done consecutively.

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

• Start in horse stance.
• Shift to left front stance.
• Drop to a lunge. Do not let your knee touch the floor!
• Shift to the middle, returning to horse stance.
• Shift to a right front stance.
• Drop to a lunge.
• Shift to the middle, returning to horse stance.

That’s one set. Repeat for a total of 15 sets. Repeat again for a total of 2 sets of 15.

Horse Stance Hold

In February we’ll hold Horse Stance for 2 minutes; increasing to 3 minutes by month’s end.

• 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!