Fit on FOX - Fox59 Summer Workout Series June 6, 2015

Hello Fitness Friends!!  I am so excited to share some fitness moves with you on Fox59 for our Summer Workout Series!  I will be coming to you each Saturday in June, with some new moves, wearing some awesome outfits by Lucy Activewear www.lucy.com.

For our first Segment, I will be demonstrating some exercises using medicine balls from Dynamax - check out their site www.medicineballs.com.  Dynamax has been around for over 30 years, providing medicine balls to some of the top athletes in the world!   The size of the Dynamax medicine balls help to keep your shoulders in a safe, neutral position, and the soft shell makes them easy to catch and throw.  These medicine balls are great for building core strength, power, and endurance, while helping you with coordination, balance, and agility.  

My first exercise using the Dynamax ball is the high knee march - 

Start out by holding the medicine ball in your arms in front of you, with your arms extended, keeping your hands slightly above and in front of the ball to maintain control.  Lift one leg, striking the ball just below your knee, and alternate legs in a marching pattern.  

Next we move on to Moguls! Stand tall with the ball positioned off one hip and turn your feet the opposite direction, with feet hip width apart and parallel.  Maintain a slight bend in the knees and ankles with your weight centered on the balls of your feet, and in unison bring the ball across the front of your body to the opposite hip while hopping your feet to point the opposite direction.  Quickly switch directions and alternate sides.

 

Our last move with the Dynamax ball this week is the Russian Twist.  Sit down on the ground, leaning back a few inches, with legs extended in front of you, keeping a bend in your knees.  Start with the ball at one hip, then bring it in front of your body to the other hip, keeping your core engaged, alternating side to side. 

 

Moving on to some equipment free moves, we will go to a squat with hip abduction.  Keeping feet wider than hip width apart, hands clasped, lower down into a squat, keeping your chest up, lowering until your thighs are almost parallel to the ground.  As you lift up out of the squat, extend one leg out to the side, keeping your leg straight.  Alternate sides. 

Last, is the plank!  If you feel like a full plank is too much for you, you can always do a modified version keeping your knees on the ground.  Lower yourself down to the ground, with your hands beneath your shoulders, fingers spread wide.  Extend you legs lifting yourself up so that you have a straight line from your forehead, all the way down to your ankles. 

These 5 moves can be done in 30 second increments, taking a 10-30 second rest in between moves.  Repeat the circuit 2-5 times. 

If you don't live local, you can still check out the segment on www.fox59.com

XOXO

 

Kelley