workout

Moves of the Month - June

Happy Summer!  Here are my moves of the month for June:

Move of the Month --
Reverse Crunch:  A simple yet effective way to activate both the upper and lower core muscles. 

1.  Start on your back with your knees in line with your hips - table top position - shins parallel to the floor.  Your arms can be by your sides, under your hips for more support, or framing your ears, elbows wide.   

2.  Extend your legs long in front of you, hovering off the floor, squeezing your inner thighs together.  Try to keep your entire back on the floor the whole time.  Engage your core.  

3.   Lift your knees back to table top position and lift hips off the floor at the same time.  For an extra challenge, lift your shoulder blades off the floor as well.  Exhale as you crunch, and feel your core contract as you bring your knees in and hips up.   

Stretch of the Month -- 
Full wheel / Backbend:  The ultimate heart opener, I love how this move stretches and opens the entire front of the body.   Make sure to stretch the body thoroughly first-- don't have this be your first stretch of the day!  Once you feel warmed up (bridge pose is a good intro pose), start on your back, feet planted hip width distance apart on the floor.  Bring your hands by your ears and press up into full wheel or backbend.  Hips pushing up to the sky.  Extend through your arms to deepen the pose.  

backbend.jpg

Accessory of the Month -- 
Foam Roller:  Rolling out tight muscle groups can be a life-saver after a rigorous workout week.  Foam rolling can help loosen knots and alleviate pain from overly tight muscles.  Not only that, but since the entire body is connected, rolling out one muscle group, like your calves or a tight shoulder, can help alleviate pain in other areas of your body and help with your overall alignment.   Below is an old pic of me rolling out my hip and shoulder.  

IMG-0456.JPG

Hope to see you at the studio!  

Stephanie

New Class: Full Body Boot Camp

Morning Classes Starting in October!

Full Body Boot Camp with Matt

Starting Monday, October 2nd, we're adding a new morning class to the schedule:  Full Body Boot Camp!

Start your day off with a strength building, movement based full body workout!  Full Body Boot Camp features strength and agility training, cardio, and exercises that improve flexibility as well as endurance.  From traditional 'boot camp' exercises like pushups and burpees, to more unique drills and exercises stemming from soccer, basketball, yoga and martial arts, this class is a comprehensive workout for the full body that will leave you feeling strong and ready to take on the day.  

Full Body Boot Camp will be offered Mondays & Wednesdays from 8 - 9 am and 9 - 10 am. Also Thursdays and Fridays from 9 - 10 am.  

Check out the schedule at www.studio505dance.com or on the MINDBODY app.  

More about the instructor:  

Matt is a native of the Bay Area and has been teaching fitness and martial arts to children and adults for close to twenty years.  He holds a black belt in Eskrima - a Filipino Martial Art - and has been ranked Nationally in several martial arts/stick fighting championships.  Matt loves helping people achieve their goals, and seeing how good they feel once they do.  

See you in class soon!