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July 2017 Featured Moves and Machine

Lunge Jacks

Benefits: This move will condition your cardiovascular system while you strengthen your legs.

How to do it: Start by jumping one leg to the front while jumping the other leg to the back, lowering into traditional lunge position. Simultaneously bring your hands up overhead as you would in a traditional jumping jack. From here, jump switch your feet as you lower your hands to your sides all while staying in a lunge. Jump switch your feet bringing the other foot forward again and your hands back up overhead. Continue alternating your hands and legs with each jump.

Single Leg Balance with External Rotation

Benefits: Being able to balance in multiple planes will allow you move more confidently through your day.

How to do it: Place your hands on your hips and put one foot on your shin. Rotate your bent knee to the outside, then back to the front. Then repeat on your other side. Be sure you have your balance before rotating the leg in and out. Keep your shoulders back and chest up. Maintaining your focus on one spot will help you with your balance.

Front Kick – Back Kick Combo

Benefits: Being agile at any age is important. The combination of cardio, strength, and balance will help you accomplish that with this move.

How to do it: Start by bringing your front knee up to parallel position and kicking the leg out. Return it to the floor and shift your weight forward as your lift your back leg. Kick that foot out and return it to the floor. Now switch sides. Continue alternating between kicking your front foot and then your rear foot. Use your arms to help with the force of the kick. Return your fists in front of your face after each kick.

Squat Chop

Benefits: Simple yet effective, this move will help build your strength in your core and legs while also allowing you to maintain constant control of your movement.

How to do it: Stand with your feet wider than shoulder-width apart. Raise your hands over head and clasp them together. From here, perform a squat as you quickly bring your arms across your body, ending with your hands outside your knee. As your raise back up, bring your hands back overhead. Repeat the squatting motion, but this time bring your arms to the opposite side.

Featured Machine: Dip Shrug

Benefits: This machine will keep your upper body strong and help with posture as you age. The Dip Shrug will also strengthen your trapezius, deltoids, and latissimus dorsi.

How to use it: Stand as close to the handle bar as possible with feet shoulder-width apart. Position your hands together inside shoulder width and your arms almost straight. Pull the handle bar up to the middle of your chest as fast as you can. Then immediately push the handle bar back down to starting position as fast as you can.

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