Don't Make This Abs Training Mistake!

Check out any local gym and you'll see inexperienced lifters training their abs with endless sets of situps and crunches, right?

While the abs are predominantly made of Type 1 (endurance) muscle fibers and respond to slightly higher repetition ranges,your abs are made up of muscle just like any other part of your body. Therefore the best abs exercises to get that "cut" look are those that are resistance-based and treat them like any other muscle.

But there's a special little trick you must know in order to maximize your abs training on your way to having a stacked 6-pack.

In fact, ignoring this principle, could force you to develop "lopsided" abs that are so common among beginner bodybuilders.

Let me share this secret with you now...

The main abdominal muscle you want to be working when training your abs is your "rectus abdominis", that sheet of rippled muscle that goes from your rib cage all the way down the front of your body to your pelvis.

What's unique about this abdominal muscle group is that the upper abs can work separately from the lower abs (to some extent)...BUT when you work your lower abs exercises, your upper abs are ALWAYS working as well.

This is why most people (including myself from years of military training focusing on upper abs) had overdeveloped upper abs but underdeveloped lower abs.

Here's how to correct this...

Make sure you train your LOWER ABS first in your abs workout (ALWAYS!) which brings both upper and lower abs into the workload!

If you don't work your lower abs first, you exhaust your upper abs too soon and when you DO target your lower abs, your upper abs will fatigue too fast and you'll end up with "under-targeted" lower abs.

So the best exercises for lower abs are:

* Incline Leg Raises
* Incline Knee Ups
* Hanging Leg Raises
* Flat Bench Leg Raises<

And then follow up with the best upper abs exercises:

* Crunches
* Weighted Crunches
* Situps
* Hanging Knee Raises

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Triple Threat: Shoulders

Men and women alike aim for getting toned and cut shoulders. Instead of doing the normal overhead presses with heavy weights every day, I have a triple-threat move that will challenge and refresh your routine, with slightly lighter weights than overhead presses. This focuses more on muscle endurance than muscle strength.

Add these to my other recent blogs to complete the series of "Triple-Threat" moves I have developed in my fitness DVDs and NYC fitness classes at Crunch.

Here's your shoulders triple-threat fix:

1- Start standing in set position. Put weights in each hand and place hands in front of your hips with palms facing your body. Drag the weights up your body to chest level, leading with the elbows, keeping neck muscles relaxed and shoulders down.

2- Push the weights out in front of you at shoulder level, extending the elbows and keeping palms facing the floor.

3- Open arms out to the sides at shoulder level, palms facing down, and slowly lower them to your sides at starting position, creating resistance as the weights are lowered in a controlled motion.

I personally like to do 1,2,3 in a row to a good workout song and fit it in with an 8 count. I also sometimes add a leg move like glute kickbacks or calf raises. Then I reverse the moves to 3,2,1 and continue the leg toning. (If that takes too much coordination, you can always separate the three moves, chose one and repeat it in 3 sets one day, and then chose the next move and repeat it another day.)

You won't be able to lift your arms the next day, but at least they will look good!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Fitness Training with TRX!

It was one of those demanding days where I had more work to do than time available to complete it. A few hours later, I was finally finished with my task list and ready to dash from the office. I glanced at my watch and realized that I had no time to drive to the gym. Fortunately, near my desk stood several fitness items that Stephanie and I were testing for potential Fitness Field Kit (FITKIT) additions for future Operation Fit to Fight missions. It was the perfect opportunity to try something new and to share the information with GX readers all over the world! For this issue, I grabbed the TRX , a body weight suspension training system.

A FITKIT is a small bag that includes a few pieces of exercise equipment with quick and easy-to-use instructions, all on weatherproof workout cards. A FITKIT is designed to be used anywhere, such as outside, at the gym, or at home. If the exercise equipment cannot fit in a small bag, it won’t be considered for our FITKIT.

In this fitness blog, and also on www.NATIONALGUARD.com/fitness, we will be highlighting a 40-minute workout using the TRX Suspension Trainer™. Created by a former Navy SEAL, Randy Hetrick, the TRX Suspension Trainer™ is a great way to engage multiple muscles in every exercise!

Hope you like the workout as much as Stephanie and I did! HOOAH!

SSG Ken Weichert

Aerobics: Example: Running in place; Side-Straddle-Hops “Jumping Jacks”; High Steps/Knees (5 Minutes)

Stretching (5 Minutes)

Muscle Target Phase One: Upper Body and Core Half Sit-ups (Crunches

START: Lay down on your back with both legs together and bent 90 degrees at your knees. Place your heels on the ground and point your toes upward. Interlock your fingers and place your hands behind your head.

ACTIONS: Tighten your abdominal muscles and raise your upper body until your shoulder blades come off of the ground and return to the start position. Continue until your goal is reached.

WARNING: Do not pull on your neck with your hands. Keep your elbows wide and your chin pointing toward the sky during the entire exercise.

Basic: 1-30 repetitions

Intermediate: 31-60 repetitions

Advanced: 61-90 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Place your feet into the foot cradles, toes down, and feet under the anchor point. Assume a normal-grip push-up position by balancing your body on your hands with your back forming a straight line, hands directly under your shoulders. Look forward and keep your feet together.

ACTIONS: While keeping your abdominal muscles tight, drop your body straight down by bending both elbows. Return to the start position and perform a pike by lifting your hips upward, keeping your knees and elbows straight. Return to start position and continue until your goal is reached.

Fit Tip: The TRX Suspended Push-up is the Atomic Push-up without the Pike movements. This exercise is suggested as a substitution for those that cannot perform pike movements, or this exercise can be used to Superset the program by performing it immediately after the Atomic Push-up.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-24 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, hold the handles with arms fully extended overhead, palms forward. Position your feet behind your hands.
Note: The steeper you set the angle, the more difficult the movement will be to perform.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your hands are behind your head, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Fit Tip: You can step forward with one leg into an offset foot position for easier stability.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-3 repetitions

Intermediate: 4-8 repetitions

Advanced: 9-15 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms down. Position your feet behind your hands.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your chest is level with your hands, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

WARNING: Keep your hands slightly above shoulder level to prevent the TRX from rubbing your arms or shoulders.

Male standards:

Basic: 1-12 repetitions

Intermediate: 13-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, squeeze your shoulder blades together and pull your arms out to the sides at shoulder level. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms upward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight and your elbows at shoulder level, bring your hands to your head by bending both elbows. Do not let your hips bend or shoulders elevate towards your ears. Maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Note: Keep your elbows pointing forward and do not let them drop towards the ground during the exercise.

Male standards:

Basic: 1-8 repetitions

Intermediate: 9-19 repetitions

Advanced: 20-30 repetitions

Female standards:

Basic: 1-4 repetitions

Intermediate: 5-9 repetitions

Advanced: 10-20 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, pull your body toward the anchor by bending both elbows. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Fit Tip: You can add a rotational component to the exercise by turning your palms upwards as you perform the row.

Male standards:

Basic: 1-10 repetitions

Intermediate: 11-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Facing away from the anchor point, hold both handles in your right hand and place your left foot into both foot cradles behind you. Position yourself about three feet in front of the anchor point, balancing on your right foot, with hands on hips.

ACTIONS: Keeping the weight in your heel, bend your right knee and push your left leg back while lowering into a lunge position. Do not allow your knee to collapse inward. Return to start position and continue until your goal is reached. Switch legs and continue.
Note: Keep your shoulders stacked over your hips.

Basic: 1-4 repetitions (each leg)

Intermediate: 5-9 repetitions (each leg)

Advanced: 10-15 repetitions (each leg)

Flutter Kicks

START: Lie on your back with your palms on the ground and your hands against your sides. While keeping your legs straight, raise them to at least 6 inches off the ground.

ACTIONS: Flutter kicks are a four-count exercise where you will raise the left leg to a 45-degree angle for position one while keeping the right leg stationary. Next, raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the start position. Counts three and four are repetitions of the same movements.

Fit Tip: The lower your legs are positioned, the more back muscles you engage for this exercise. Keep your back flat against the floor with your arms supporting the sides of your body. If you experience discomfort in your lower back, raise your legs higher. Keep your feet flexed at all times.

Basic: 1-10 repetitions

Intermediate: 11-20 repetitions

Advanced: 21-30 repetitions

Squats

START: Stand with your feet hip-width apart, with toes pointing forward.

ACTIONS: Lower your body into a squat by bending both knees until you reach a ninety-degree angle, or until you lose the natural arch in your back. Return to the start position and continue until your goal is reached.

WARNING: Your knees should not exceed your toe line while down, and your knees should not be locked while up.

Basic: 1-15 repetitions

Intermediate: 16-30 repetitions

Advanced: 31-60 repetitions

Stretching (5 Minutes)

Equipment Needed:

TRX Suspension Trainer™ by Fitness Anywhere

Author’s notes:

Special Remarks: For more health and fitness information, go to www.NATIONALGUARD.com/fitness.

If you would like a free copy of this workout, click here to download the PDF. (364KB)

Byline remark: Chris Frankel M.S. is the Director of Programming for Fitness Anywhere and is completing his Doctorate in Physical Education, Sport and Exercise Sciences.

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Triple Threat: Biceps

I like to work out in threes. Three sets of 15 reps, alternating 3 moves in each set, and combining upper, lower and core muscle (3) groups. Whether or not you can be this ambitious depends on if you are deconditioned and just starting a workout routine, or have a workout addiction and are always looking for a new fix to get you over a plateau. I did these moves and shot the accompanying photos when I was 8 months pregnant, so don't be afraid to get toning!

Rookies and experts alike should benefit from my series of "Triple Threat" moves I have developed in my fitness DVDs and NYC fitness classes at Crunch. Today's blog shows 3 different biceps moves. You can do them alone, version one on Monday for several sets, version two repeated in your Wednesday workout and the third on Friday; do versions 1, 2 and 3 in all your muscle workouts this week. You can also combine them with different leg and core moves for true multitaskers. For each move you can also chose to do 20 reps with light weights, 15 reps with mediums, or 8 reps with heavy weights for 3 sets of biceps burning. Keep abs tight, hips tucked under, feet shoulder-width apart and knees slightly bent (unless adding multitasking leg and core moves like lunges, calf lifts, plie squats, etc.)

Here's your biceps triple threat fix:

Version 1 - lift arms at the same time or one at a time, out to the sides, by holding weights and turning your palms to the ceiling. Anchor elbows into your ribcage and widen hands our towards the side, as opposed to directly in front of you. Lower to your pockets (almost completely straightening elbows but not nyperextending) and lift toward your shoulders for one rep.

Version 2 - hold weights in your hands directly in front of you, palms up, as if you were carrying a tray. Close fingers around weights and lower to your legs and lift towards shoulders.

Version 3 - hold weights and turn your wrists so that your palms face the center line of your body. Lower weights towards your legs by extending the elbow joint and lift towards shoulders by flexing the elbow. Your hand with the weight should look like a hammer.

Again, use these moves alone or with multitaskers and chose one a day repeated in 3 sets, or alternate all 3 in one workout. Don't forget to work the opposing muscle, the triceps, which will get a triple threat treatment in next week's blog, followed by the shoulders. Gotta love 3s!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Fighting Fitness Training: Burn 700 Calories in 60 minutes!

Journal entry, Samarra, Iraq:

My gums went completely numb after slugging back my third sugary shot of hot black tea. I was at an outdoor tea stand in Samarra, Iraq, similar to an outdoor American coffee shop, conversing with a local. The shopping center was particularly crowded this blistering 125° mid-afternoon. This was the kind of heat that gave a new meaning to the phrase, “boiling point.” My eyes stung from salty sweat-streams pooling down in rivers from my helmet. Between the intense caffeine and sugar overdose, I had this false sense of Superman strength raging through my veins.

“Stay focused,” I thought to myself. This large Iraqi man in front of me was not my friend. Hassan was a 6-foot, 5-inch, 280-pound former Iraqi Republican Guard officer. Earlier that week, several unrelated townspeople indicated that he was acting as my friend in order to collect information about me to sell it to the enemy. My intention in this meeting was to verify that this information was true.

After the usual flowery Arabic greeting, I began. “Hassan, we have been friends for several months now.”

Speaking in Arabic, he casually responded, “yes.”

My stare narrowed and intensified as I continued, “There is a problem.”

The tone of our meeting changed. He looked bewildered. He was caught. For a brief moment, he seemed frozen in his seat. He managed to utter the words, in Arabic, “I don’t understand.” His voice was scratchy. I prayed silently that the Military Police squad leader in the alley would not miss the designated signal to come and rescue my translator and me from a potentially dangerous situation.

“The problem is that you are selling information about me to the enemy,” I declared. My finger was on the walkie-talkie resting on my lap, ready to give the cue.

“The problem is that you are selling information about me to the enemy,” I declared. My finger was on the walkie-talkie resting on my lap, ready to give the cue.

As I glanced down I noticed that Hassan’s knuckles were turning white from the force of clenching his fists. It was going to get physical, and with my martial arts training, he was going down. Under the table I tapped the walkie-talkie call button three times, cueing my cavalry to come charging out of the alley to my rescue. However, they struggled to reach us in the midst of the large crowd.

CRASH! In one move all suspicion disappeared. The plastic tea-stand chairs went tumbling backward as Hassan lunged toward me. He wrapped his large, hairy hands around my neck and started to squeeze.

Instead of pulling his hands off of my neck, I reached my left hand up and grabbed his right hand tightly in its place, and lunged backwards into a wide stance. “He is off-balance!” I thought. I immediately twisted my body counterclockwise at the hips, lifted my right arm in the air, struck downward and secured both of his arms in my right underarm. Loosening my grip on him for an instant, I stretched my right arm to my left and struck his face with my elbow. I stepped forward with my left leg, reached my right arm around the back of his neck under his chin, and secured a chokehold on him by grabbing my right wrist with my left hand. Just like that, Hassan was in a chokehold at my side.

When the cavalry can’t make it in time, thank God for modern Combatives!

- SSG Ken Weichert

Aerobics:

Example: Running in place; Side-Straddle-Hops “Jumping Jacks”; High Steps/Knees (5 Minutes)

Stretching (5 Minutes)

Push-ups

Basic: 30 seconds

Intermediate: 60 seconds

Advanced: 90 seconds

1/2 Sit-ups (Crunches)

Basic: 30 seconds

Intermediate: 60 seconds

Advanced: 90 seconds

PUNCH 01: Front Punch, Jab

Start: Assume a guard position or boxing stance.

ACTION: Throw your lead fist straight at your target until the arm is fully extended. Your fist will rotate inward until the palm faces the ground. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: This is a speed punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your back fist guarding your face.
WARNING: Do not lock your elbow.

Basic: 20 punches (each arm)

Intermediate 50 punches (each arm)

Advanced 100 punches (each arm)

PUNCH 02: Straight (Back) Punch

Start: Assume a guard position or boxing stance.

Action: Throw the back fist straight at your target until the arm is fully extended, crossing the body, rotating your back hip toward the front. Your back foot will twist outward, balancing on the ball of your foot. Your fist will rotate inward until the palm faces the ground. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

COMBO 01:

1. JAB
2. STRAIGHT PUNCH

Start: Assume a guard position or boxing stance.

Action: Perform a jab and straight punch combination with explosive energy, pausing for a second in between sets. Continue the jab and straight punch combination for 30 seconds, than accelerate your jab and punch combination as fast as you can for 30 seconds. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.

PUNCH 03: Hook Punch with back fist, to the body

Start: Assume a guard position or boxing stance.

Action: Shift your body weight to the rear, pivot your rear foot and torso, drop your rear fist in line with your target, and swing your rear fist horizontally toward your target. Your rear arm will arc horizontally 90 degrees at your target, palm facing the body. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch. Note: Hook punches can be thrown by either the lead or rear fist. A hook is usually aimed at the jaw, but it can also be used for body shots. This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

PUNCH 04: Uppercut Punch with back fist, to the jaw

Start: Assume a guard position or boxing stance.

Action: Shift your body weight to the rear, pivot your rear foot and torso, drop your rear arm slightly, tighten the abdominals and throw your rear fist upward toward your target, fist facing the body. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: Uppercuts cause more damage when thrown at close range. An uppercut is usually aimed at the jaw, but it can also be used for body shots. This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

COMBO 02:

1. JAB, JAB
2. STRAIGHT PUNCH
3. LEAD FIST HOOK PUNCH
4. REAR FIST UPPERCUT PUNCH
5. LEAD FIST HOOK PUNCH
6. STRAIGHT PUNCH

Start: Assume a guard position or boxing stance.

Action: Perform the punch combination with explosive energy, pausing for a second in between sets. Continue COMBO 02 for 60 seconds, then sprint with jabs and straight punches for 30 seconds. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.

KICK 01: Knee Kick with back leg, to the body

Start: Assume a guard position or boxing stance.

Action: Grab your opponent’s rear neck or shoulders. Tighten your abdominals and thrust your back knee upward toward your target. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a power kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 02: Snap Kick with front leg, to the jaw

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your forward knee up into the “chamber”; the ankle should be flexed downwards. Snap your forward leg toward your target, kicking with your instep. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a speed kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 03: Roundhouse Kick with back leg, to the body or jaw

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your rear knee up into the “chamber”; the ankle should be flexed downwards. Pivot your forward foot by balancing on the ball of the foot and swing your rear leg in a semicircular motion, striking with the instep and shin. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a power kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 04: Front Kick with back leg, to the body

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your rear knee up into the “chamber”; the ankle should be flexed downwards. Pivot your forward foot by balancing on the ball of the foot and thrust your rear leg forward at your target, striking with the ball of the foot. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick. Note: This is a power kick.
Warning: Remember to curl your toes back with your kicking foot so that you will not hurt your toes.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

COMBO 03:

1. JAB
2. STRAIGHT PUNCH
3. ROUNDHOUSE KICK, BACK LEG

Start: Assume a guard position or boxing stance.

Action: Perform the punch combination with explosive energy, pausing for a second in between sets. Continue COMBO 03 for 60 seconds, then sprint with jabs and punches for 30 seconds. Switch arm and body positions, and continue until your goal is reached. Exhale when you punch.
Note: The objective of this combination is to temporarily block the opponent’s vision with the straight punch while delivering the roundhouse kick.

Stretching (5 Minutes)

1 full set = approximately 60 minutes

Equipment Needed:

• Boxing Gloves
• Focus Mitts
• Kicking Shield

Choosing the right boxing gloves

The best advice for choosing boxing gloves is to try them on while wearing hand wraps.

Putting on hand wraps

Due to space restrictions, we could not fit hand wrap instructions in Operation at Close Range. There are many Web sites, like www.ringside.com, that explain step-by-step techniques for putting on hand wraps. We suggest that you use hand wraps for wrist and knuckle protection.

Safety concerns

Be certain to hold kicking shields while in a wide stance, with the shield against your body. Warning: Do not place either of your hands in front of your face.

Boxing glove care

• I like to take four clean socks that I do not use anymore, pour some baby powder in two of them, roll them up, stick them into the third and fourth socks and tie the outer socks off at the ends. I wind up with two powder-filled sock snakes.
• After my kickboxing workouts, I stuff the sock snakes into each glove to keep them dry while stored in my gym bag.
• When I get home, I pull the sock snakes out and air the gloves out completely.

Editor’s notes:

Warning: Always seek the advice and guidance of a qualified health provider with any questions or concerns you may have prior to commencing a fitness program. This article should not be relied on or substituted for professional medical diagnosis or treatment. The exercises presented are for suggestion only. Participate at your own risk. Stop if you feel faint or shortness of breath.

Would you like a free copy of this workout? Click here for a PDF (384KB). 

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

3 Strange Chest Exercises...For "Trouble Spots"!

One of the most troublesome areas for guys looking to develop a lean, muscular body is their CHEST! Some struggle with adding ANY mass to their pecs while OTHERS find certain AREAS of their chest are "underdeveloped" more than others.

In some cases, this is a matter of GENETICS... In OTHER cases, it could be that you're simply not training with the correct EXERCISES to "micro-target" these lagging sections of your chest. So here are 3 "strange but POWERFUL" exercises for the most common CHEST CHALLENGES:

Target: Upper Chest

Forget boring old inclines! Do this instead...

...Smith Machine Presses To The NECK!

Lie flat on a bench with the Smith Machine bar right at your NECK instead of your chest. Grab the bar slightly wider than shoulder width and press as normal (2 seconds up; slow 4-count on the way down). Keep your elbows flared OUT and really concentrate on feeling a good stretch in your upper pecs at the bottom of the movement! Go for a good "pump" at 8-12 reps!

Target: Inner Chest ("Cleavage")

This one comes from the underground iron pit of max security PRISON YARDS. (Don't ask how I got this.)

Lie flat on a bench and grab ONE SINGLE DUMBBELL that's slightly LESS than the combined weight you would normally use for 2 dumbbells. (So if you normally press 60lbs in each hand, grab a 90 or 100.) Maneuver your hands so you can wrap both around the handle (tricky, but you'll figure out how to overlap). Now, holding the weight so it's facing up and down your body (lengthwise), press the weight as normal. At the TOP of the movement, press your pec muscles together HARD and squeeze (HARDER!) for a 2 second count.

Target: Lower Chest

Dips...Dips...Dips...* BUT *...

Rather than keeping your feet BEHIND you...stick them out in FRONT of you! On the dip bar, keeping your legs straight, bring your feet out in front so your body is in a "V" shape. Keep your elbows flared OUT away from your body as you lower yourself down and focus on LEANING FORWARD. Come down far enought that you feel a good stretch in your pecs. Bringing your feet to the FRONT actually places more emphasis on your lower chest muscles instead of your triceps that tend to give our the earliest.

Also, don't "lock out" at the top of the dip movement!

Stop about 6 inches short of the top to keep the stress on your chest!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Workout Social Support Group

Studies show that if you have friends to work out with or motivate you towards healthy behavior, your success rate increases. Try to find positive influencers in your life, from friends and family to people at work, church, etc.

Rather get your social workout support online? The popular Military Wife Workout, radio show interviews, Military Magazine articles and Miltiary.com blogs and columns have spurned the interest in a Military Wife Workout group on Facebook.

This just launched this week and you can join by clicking here:

Become a member!

Get NikkiFitness workout tips, moves, fitness music playlists and share tips, motivation and more with your new workout buddies! You can also follow at twitter.

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Exercise Your Soul! (Part 2)

The reason I love yoga class is that it improves your body as well as your mind and soul. You leave wanting to be more calm, treat people better, and be a nicer person… almost like church!

Part of this comes from something called "PATANJALI'S EIGHT LIMBS OF YOGA."

The American Fitness Association of America, or AFAA (www.affa.com ), certifies personal trainers and provides continuing education about many areas of fitness, including yoga. AFFA teaches that Patanjali wrote the Yoga Sutras, and he became one of the best known yogis while popularizing these guideline for yoga practices.

I already blogged about the LIMB ONE: THE YAMAS (things to Restrict).

Here I am including part 2 from AFAA's teaching exercises- the NIYAMAS (things to include) so you can continue to exercise your soul along with your body!

LIMB TWO: THE NIYAMAS (Things to Observe) These five observations, or things yogis should do are companions to the yamas discussed above.

Shauca: Be pure and clean. This Niyama is a reminder that we should keep our bodies, clothing and surroundings clean and pure. If we maintain cleanliness, we are observing purity. Eating healthy and natural foods is an important part of Shauca. Many yogis are vegetarian because they feel it is important to eat food which has not resulted from violence, which connects this niyama to the yama of ahimsa (non-violence).

Santosha: Be content. This niyama is a reminder that we are exactly who and where we should be at this moment. It does not mean that we cannot improve ourselves and learn new things; it means that those improvements and skills cannot in themselves bring happiness. The practice of contentment helps us take responsibility for our current situation and see challenges as opportunities for growth.

Tapas: Be disciplined. Discipline comes in many forms and in many parts of everyday life. This includes disciplined speech (thinking before speaking, then speaking without harshness), disciplined habits (personal hygiene, healthy food choices, exercise, even when it is tempting skip it) and disciplined thinking (no negative self-talk, thinking happy thoughts for someone else's good fortune instead of jealousy).

Svadhyaya: Be studious. Svadhyaya is a reminder to turn inward and study oneself. By examining behaviors, thoughts, actions and past experiences, we can determine which ones fulfill us and make us happy and learn to avoid those things that do not. This niyama also encourages us to monitor if our words match our actionsand reminds us to practice what we preach. The svadhyaya also means the study of one's physical self, such as posture, alignment, body language and feelings of wellness and illness.

Ishvara-Pranidhana: Be devoted. Yoga recognizes and honors all religions and harmony between religions. This niyama encourages us to focus on the higher power of your choice. Yours may be God, Allah, Buddha or any other spiritual entity. Ishvara-Pranidhana reminds us to put that entity in charge of your life and take ego out of the equation.

Related Articles:
Exercise Your Soul (Part 1)

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Self Defense Groin Kick Secrets

The self defense groin kick is without a doubt a valuable technique in close quarters combat! (Any guy who's ever racked himself on the crossbar of his bicycle knows that!)

But there's a bunch of mistakes that many martial artists make when executing a groin kick for self defense...

...mistakes that can actually end up hurting YOU as a result if you don't do pay close attention to these aspects of your technique.

Self Defense Groin Kick Secret #1: Use In Close Quarters Combat!

Don't go for a groin kick from far away!

As men, we have a subconscious radar that register when someone is going to hit our groin. This makes it harder to deliver an effective groin kick because he's more likely to turn to avoid the kick as an instinctive reaction.

Self Defense Groin Kick Secret #2: Beware The Headbutt!

Self defense groin kicks, when used as taught in most "traditional" training settings, use a "linear" approach that places the martial artist directly in front of their attacker.

But the way the body naturally reacts when hit with a groin kick is to instantly bend forward.

If you attempt a groin kick for self defense when you're right in front of your attacker, this places you right in the way of your attacker's head as it comes crashing down in an involuntary reaction.

Needless to say, you don't want to transform your groin kick against your attacker into a "headbutt" that takes YOU out of the fight.

This IS for "self defense" remember! ;-)

Self Defense Groin Kick Secret #3: Attack HIGH First!

You can stop the natural "headbutt" reaction by first striking high to your attacker's body.

This also makes sure that he doesn't see the groin kick coming and you can deliver more power in your technique.

Self Defense Groin Kick Secret #4: Shift Your Body!

The secret to proper execution for a self defense groin kick then is to kick while shifting your body slightly to the SIDE as you kick.

When you execute this technique in this way, you can actually deliver more power AND make sure you're out of the way should your attacker's head lurch forward.

Consider all of these techniques the next time you train for the self defense groin kick!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Working Out Helps at Work!

You have a vacation hangover.

I can see the signs. The Bob Marley music playing from your computer, the non-stop coffee breaks, the computer screen wandering to travel websites... It's hard to focus on getting back to the grind while daydreaming of summer bike rides and beaches! You want to avoid anything that could bring you back to the computer slouching, blackberry -addicted, stress case you were a few months ago.

By playing, I mean taking that morning bike ride, jogging in the park at lunch, going to pilates or cardio-sculpt class after work and taking active vacations on your weekends like hiking or yoga retreat.

Staying in shape and eating right makes you work more efficiently and productively. You won't eat yourself into a carb coma at lunch if you are having a healthy salad and lean protein that your body craves when you are in a fitness regimen.

In addition, mental stress is the most common energy sucker at work, but it melts away if you hop on the Stairmaster. Fitness improves oxygen delivery to organs, heightens circulation, and cuts back on doctor visits and sick days.

Regular exercise and proper diet can improve your performance at work in many ways, from the very start of your day, or any time you can fit it in:

6am: Have to prepare the kids for their day and then do errands and chores all morning? Instead of being sluggish and holding onto your coffee cup for dear life, working out can leave you looking forward to crossing off your list and excited about how many calories you'll burn running around.

7am: Depending on where you live, you could be racing through the subway late for a meeting, sitting in traffic, rushing in from the parking lot, or organizing the kids early in the morning to get out the door. If you are deconditioned, you'll probably be sweaty, stressed, and or too winded to say hello to the people you are doing that business lunch with. If you are in shape, you will be energized!

9am: Early morning presentation? If you are used to that 6am spin class, this speech will be a breeze to get through, with less hills to climb!

Noon: People who walk around the town or park during lunch feel less ragged and overworked from this mental and physical mini-vacation each day and can turn if back on full throttle when they are at their desk. Some of the best work ideas have come to me while running around the reservoir track in Central Park, and you'll be happier with the endorphins, thus completing your day with a smile.

3pm: Big meeting at the end of the day but feeling the 3pm slump? If you are not fit, coffee may be the only thing that gets you through the day, still half in a fog. But instead of dehydrating on caffeine, a lunchtime walk has you more focused and gives you time to think quietly and plan your talking points. If you are a stay-at-home mom or day, you won't feel sluggish and wish for a 3pm nap lust if you are used to pumping iron at 5pm.

6pm: At the end of the day your back muscles may be tight with stress and your head pounding with all the work you still have on your desk, taking a class at the gym will have you saying "What work?"

11pm: Up at night trying to sleep but thinking about what you need to accomplish in the office or at home tomorrow? If you jogged during the day, you'll be sleepy with a clear mind, and better rested when you awake to tackle your tasks. More exercise = better sleep = better work day.

And let's face it, the better the work day is, the more likely we are to get promoted and can negotiate more vacation days!

P.S. Know any brides - to - be? I will be giving bridal fitness tips this Monday, Sept 14th at 7:30am on national television. The show is called Get Married on the Lifetime network. Set the DVR to become a buff bride! Get my Wedding Workout DVD at www.nikkibeachbride.com

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Older, Wiser, Slower

For those of you marking birthdays past the ages of 40 and 50, here is a great article about fitness from this week’s Wall Street Journal.

It’s important to keep moving and try new challenges, as long as you realize the need to stop competing against your younger self when you were first in Boot Camp shape!

Check out Older, Wiser, Slower!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Unleash Bone Crunching POWER in Your Kicks!

Are your kicks powerful? Oh sure, you may be able to smack the hell out of a heavy bag with a well placed front snap kick or your favorite roundhouse.

But I'm talking real organ-churning POWER!

Unfortunately a lot of kicks work far better in TRAINING than they do in a real life street attack scenario.

This is because real "power training" that takes place in many martial arts schools is done with repeated motion against a striking pad.

The intention of this type of training IS to "kick hard"...but to also follow up with ADDITIONAL kicks as part of a drill.

But when done correctly - with real power - you should only need ONE SINGLE KICK to finish the job or give you an open target for an easy fight-ending follow up strike.

Here's how to do it...

First, it doesn't matter WHAT type of kick you're launching...it's the PRINCIPLE OF POWER that is most important.

You see, in close quarters combat, one of the methods I hold as a foundation is to constantly be in FORWARD MOTION as you fight.

This ensures that YOU "own" the offense and your attacker is focused on defending himself rather than striking you.

Understanding this principle, when you deliver your kick, you should focus on kicking THROUGH your attacker and dropping your foot down where HE is (was!) standing.

This goes against many training drills which have you retract your kicking leg back into your "ready stance" to prepare for the next kick.

In addition, driving your foot THROUGH your attacker and dropping down, projects the momentum of your foot, deep into his guts or smashes through bone much better than "static" kicks that instill the instinct to retract the kick.

So even when training with a heavy bag, train one kick at a time and focus on kicking and stepping straight down (with the kicking leg) to INCREASE POWER...maintain FORWARD MOMENTUM...and OWN the offense!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

What Did You Do on Summer Vacation?

Q: What did you do on your Summer Vacation? A: Slimmed, Sculpted!

What did you do on your summer vacation? Did you sip pina coladas on the beach? Go fishing on a lake? Eat ice cream on a cruise?

Or did you take your workout with you?

It’s not too late to learn how to work out anywhere you go, without equipment, for the rest of the warm months. With Labor Day around the corner this is the perfect time to practice packing your fitness routine so you don’t put off your workouts until Thanksgiving and winter holidays!

Here are 3 cardio moves you can do anywhere, from my Fit Travel Workout DVD. They all have one thing in common: Plyometrics (for more on plyometrics, email nikki@nikkifitness.com for last week’s newsletter). This is a way to get toning in with your cardio, but they can be intense and are best performed if you have been working out for a while and are in shape already.

Jumping Lunges

This simple move takes a right lunge, then you jump up in the air to scissor the legs and land with the left leg in front in a lunge. Do 20 repetitions.

Squat Thrusts

This move uses an 8 count and is great to do with music. Perform 2 jumping jacks (counts 1,2), then squat toward the floor and place hands by feet.

Jump the legs back into a plank (counts 3,4) do a pushup (counts 5,6), then jump the legs back towards the hands and stand up (7,8). Perform 10 repetitions.

Rock-Climber Jacks

Similar to squat thrusts, this move takes you to the floor, but included more jacks and ab work instead of pushups. Do 10 jacks. Come to the floor into a plank just like in our last move, then, holding the plank, bring the right leg in towards the chest and quickly switch and bring the left leg in and straighten the right. Repeat right, left, right, left for 20. Then push both legs into plank, jump them in towards the hands and stand for 10 more jacks. Trainer tip: while switching legs keep hips low to the ground and hands under the shoulders. Avoid letting hips raise to the sky and shoulders creep back and behind the hands.

Repeat each move in the series for a set of 3. Then replace the pina colada with an iced green tea and find some air conditioning.

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

The Great Protein Lie

Protein supplements are a staple in any bodybuilder's supplement arsenal.

Depending upon who you listen to, you'll get different answers for "how much protein" you should consume in order to build muscle.

Bodybuilding magazines and supplement manufacturers tell you you should consume at least "2 grams of protein per pound of body weight" because you need all that protein to recover from your workouts and increase muscle mass.

But are they blowing these dosages way out of proportion?

I mean, supplement companies who promote massive dosages (I've seen up to 5g/lb of body weight!) couldn't POSSIBLY be trying to get you to consume more of their product so you'll go and buy another tub-o-powder, right?

Fact is, I was labeled the "village idiot" for years from so called "experts" for my statements in my Optimum Anabolics Program where I've said that the body CAN'T use much more than 20-30g per meal.

Even more insane were my experiments where I proved how the body can actually build MORE muscle WITHOUT protein! (Strange but true!)

Well a recent study looked at just how much protein is "enough" and how much is "too much".

Protein Study: How Much Protein Should You Consume?

A group of highly trained athletes consumed one of five different doses following a bout of resistance exercise.

* Og: The "control" group
* 5g
* 10g
* 20g
* or 40g

Following exercise, ALL groups increased muscle-protein synthesis, but the 20g dose produced nearly DOUBLE the amount of muscle-protein synthesis than the control group!

The 40g dose was even higher, but not by all that much. Therefore, it appears that even after resistance training, your body can only USE so much protein (somewhere between 20g and 40g) and then the rest gets burned up as fuel.

Even in Optimum Anabolics, I recommend way less protein than most people take in (1.17g/lb of LEAN body weight) with about 25% of your daily protein requirement taken IMMEDIATELY after training.

By not consuming "too much" protein, your body can focus on burning FAT for fuel instead of the excess protein.

So stop overdosing on protein, will you?

Consume about 20g in 5 meals throughout the day and add a separate 30-40g serving immediately after your workouts to ensure full muscle-protein synthesis when you need it the most.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

National TV Show Looking to Feature Healthy Military Wives!

A nationally syndicated health and wellness show is looking for a military wife who has taken charge of her health and lost a great deal of weight since her husband’s most recent deployment overseas. If you’ve lost more than 50 pounds, they want to hear from YOU! You may have the opportunity to share your inspirational story with the rest of the country.

If interested, email nikki@nikkifitness.com

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Hard Core: Low Abs Workout

Hard Core: Low Abs Workout

One of the biggest workout requests I get in class and over email and twitter is moves to tone the lower abs. Here are three of my favorites, all done in the same basic position - laying face up on the floor - for quick transitions between moves, and then you can take a nap right on the floor when you are done!

1) Long Leg Lift

Lay on your back with hands palm down on the floor by your hips for support. Extend both legs to the ceiling with knees mostly straight. Lower legs towards the floor while contracting the lower abs (your lower back should not lift off the floor, if it does, keep legs higher.) For an advanced move, take legs a few inches off the floor and raise back to the sky for one rep. For modified move, only lower legs half way and bring them back up. Do 20 repetitions.

2) Hip Hop

Keep lying face up and place hands behind your head. Keep the legs straight and extend them to the ceiling. Flex your feet and use your low abs to lift your hips off the floor to the sky. Return hips to the floor for one rep.

For more intensity, add an upper body crunch so that you lift your shoulders off the ground at the same time you lift your hips. (Be sure to keep looking at the sky and do not drop your chin toward your chest, keep the chin lifted and neck in alignment with the spine.) Do 20 repetitions.

*For extra abdominal toning, after your last rep, hold the hips up at the very top of the move, feet reaching for the sky, and do 10 extra crunches with the upper body, holding the lower body steady with hips off the floor.

3) Criss-Cross

Continue to lay on your back and place hands back on the floor, palms down, next to your hips. Keep legs straight and over hips with feet extending to the ceiling. For level 1 drop legs a quarter way to the floor; for level 2 start half way to the floor; for level 3 start with legs just a few inches from the floor as shown. Once you found your level, separate legs out about 3 feet into a “V.” Bring them back together, crossing your right foot over your left. Separate feet again, and then bring them back together with the left leg on top. Repeat for 20 repetitions.

If you are not ready for a snooze, repeat all the moves again for 3 sets. Either way, you’re sure to wake up sore tomorrow and with flatter, fitter low abs!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Exercise Your Soul!

The reason I love yoga class is that it improves your body as well as your mind and soul. You leave wanting to be more calm, treat people better, and be a nicer person… almost like church!

Part of this comes from something called "PATANJALI'S EIGHT LIMBS OF YOGA."

The American Fitness Association of America, or AFAA (www.affa.com), certifies personal trainers and provides continuing education about many areas of fitness, including yoga. AFFA teaches that Patanjali wrote the Yoga Sutras, and he became one of the best known yogis while popularizing these guideline for yoga practices.

I would like to share with you the first one, so you can start exercising your soul along with your body!

LIMB ONE: THE YAMAS (Things to Restrict) The following five restrictions are meant to clear away negative thoughts and actions to make way for pure and clean living.

Ahimsa
Do no harm. This yama means non-violence or non-injury to oneself and others. This idea is central to yoga, as the focus of yoga is non-competitive. The idea of no pain, no gain, which is sometimes part of the practice of conventional Western fitness modalities, does not belong in yoga. Ahimsa also means using non-violent words, thinking non-violent thoughts and avoiding negative self-talk, such as I'm stupid or I'm fat. Negative self-talk is essentially doing harm to oneself. Ahimsa is the embodiment of honoring oneself and others.

Satya
Do not lie. This yama also relates to self and to interaction with others and reminds yogis to act in complete truth at all times. According to ancient yogic scriptures, the truth cannot bring harm. Being truthful in all parts of one's life creates higher standards and builds loftier character.

Asteya
Do not steal. This yama reminds yogis not to take something that does not belong to them. Aside from tangible items, it is possible to steal intangible things as well, such as another person's confidence, pride or attention.

Brahmacharya
Do not ignore Virtue or Abstinence. This yama is believed by some to be more about virtue than abstinence. It reminds yogis to think of others with love and respect rather than with selfishness and lust. This yama does not demand that every yogi should live a life without a spouse or children and be celibate. This yama, like the others, simply encourages purity of thought and action, in this case, in relation to love and sexual behaviors.

Aparigraha
Do not be greedy. This yama is a reminder not to accumulate unnecessary things. Excessive possessions add clutter to life and bring clutter to the mind and spirit as well. This yama encourages simplification and letting go of materialistic desires and envy. Again, purity of thought and action are emphasized.

Related Articles:
Exercise Your Soul (Part 2)

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Get Yourself Moving!

I am the first to say make fitness fun, fit it in, and trick yourself into just getting moving!

Here is a great New York Times article that explains some “oddball” fitness classes across the country, and also shows why I love being an instructor at Crunch in NYC!

The Trapeze, the Catwalk, the Gym

A way to get some fun in your at-home workouts is my latest Fit Travel DVD, where you get to look at fun scenery from China, Italy, Mexico, Chicago, NYC and Florida while choosing your own music playlist and finishing your workout in 30 mins!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

New Fitness DVD For Travelers!

New Fitness DVD for Travelers from the Creator of the Military Wife Workout!

Ever traveled home to grandmom’s for the holidays and have to go the whole trip without a workout because of bad weather outdoors, there was not equipment, DVDs or a way to get to the gym? Ever go on vacation and want to work out, but just couldn’t get it done? Ever wake up early on a business trip to hit the hotel gym, just to find bad equipment or all the treadmills were full?

Many of you have heard of my Military Wife Workout and other DVDs…. well I spent the last year traveling around the world so that you can get a workout wherever your life takes you. My new Fit Travel Workout DVD includes scenic locations like China, Italy, Mexico, Florida, Chicago and New York City to make traveling healthier for everyone. The NikkiFitness Fit Travel Workout DVD, a no-equipment workout for fitness on the road, has taken the excuses and the trouble out of working out while on business or vacation. In addition, multitasking intervals combine to trim and tone in half the time, while boosting the metabolism after the sweat disappears.

In just 30 minutes and without any equipment, business travelers can put the DVD in their laptop and lace up their sneakers right in their hotel room. People who are way visiting family won’t have to pay a gym fee and beg someone to drive them to the gym to get a workout. The living room has just become a health center. The NikkiFitness series of multi-tasking workouts combine upper body muscle groups with lower body moves that, when performed together, put you a balance challenge to require core strength. By adding cardio intervals between sets, she transforms what used to be an hour-long workout to just 30-minutes with more intensity and fat burning capacity during and after the session.

Different than traditional fitness DVDs, the NikkiFitness travel workout will not show a studio full of women doing the same old routine. It's shot in different scenic locations around the world to exercise our mind as well.

Also, in the spirit of YouTube and iPod and thousands of products tailored to individual tastes, one generic soundtrack isn't forced on participants. The DVD sends exercisers to www.nikkifitness.com for their own playlist suggestions and NikkiFitness iTunes mixes in many different genres. Each workout can include new music.

You can check out my website for more information, and recent press coverage of the new DVD includes:
- New York Daily News
- US Air Magazine
- Health.com

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Hard Core Abs (and Chest) While Traveling

This is an easy, no-equipment workout move that you can do anywhere to tone your abs, shoulders and chest.

I took this photo while traveling to China during the making of my new Fit Travel Workout (www.fittravelworkout.com to get on the wait list. It comes out in a week). So print this out to use on summer vacation, or just in the office, living room floor, or gym.

The Move: (To modify, find a bench or a hotel bed corner like I am showing here. To make it more challenging, use the floor.)

Do a full push-up with your hips down and alligned with your head and heels. Hands directly under your shoulders. Bring your chest slowly towards the floor between your hands and push back up. Hold at the top of the move in a middle plank. Move your tilt your body to the right while lifting your right hand to the ceiling. Your legs will remain straight and your feel will be staggered, toes pointing to the right. Hold for 5 seconds and return to a middle plank and do another pushup. Repeat on the left. Do a total of 15-20 pushups with side planks between each.... and have a fit trip!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.