Equinox: 92nd St

Michelle is sharing her predictions for the coming year.

www.gowellnesstoday.com

http://www.huffingtonpost.com/sophia-herbst/want-to-move-feel-like-a-_b_5615400.html

Want to Move like a CrossFit Champion? Coach Carl Paoli Says You Need to Get Back to Basics While only two competitors can be named "The Fittest on Earth," elite CrossFit coach Carl Paoli wants you to know that everyone -- yes, even you -- can move and feel like a champion CrossFitter.

Our new crossfit program launches this week! Check it out :)

Weighted Pull Ups Exercise

Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width.

Both arms should be extended in front of you holding the bar at the chosen grip.

You’ll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.

Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position.

After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

Barbell Curls Lying Against an Incline Guide

Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.

While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.

After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.

Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise using an E-Z bar or dumbbells.

Barbell Side Bend Exercise

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.

While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.

Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

Repeat for the recommended amount of repetitions.

Caution: Use caution if you have lower back problems, or avoid this exercise altogether.

Variations: You can also do this exercise while seating on a bench or with dumbbells in your hands.

Bottoms up Guide

Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.

To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground.

Rotate and elevate your pelvis to raise your glutes from the floor.

After a brief pause, return to the starting position.

Exercise Ball Pull-In Guide

Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.

Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.

While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.

Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Clean and press a kettle bell overhead with one arm.

Keeping the kettle bell locked out at all times, push your butt out in the direction of the locked out kettle bell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettle bell.

Lower yourself as far as possible.

Pause for a second and reverse the motion back to the starting position.

Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a prorated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.

Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.

As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.

At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.

As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
Stand to full height, holding the bar in the clean position.
Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

Workout everyday and be fit

Body on Exercise