A Toned Core - The FJ 3 Kick Move

Ok so we have been a little quiet for the past week. But that was only because we were out making some quality routines and researching on some top notch moves that are sure to leave you looking awesome! One of the moves that we came up with was the FJ 3 Kick move. Its designed to tone and strengthen your core; your lower abs, your butt and even your quads. It’s a fairly simple result delivering move. And since we like to make it fun, lets imagine something really empowering and action packed while we do it.

So imagine you are surrounded by the evil “Flab Ninjas”. They’re in your way, stopping you from releasing your sexy toned core. Well they ain't gonna stop you are they. For you will kick the living daylights out of those Flab Ninjas, to get that core they’ve been hiding from you. Here’s how you will make us proud...

You will perform a combination of front, side and back leg raises, or the FJ Ninja Kicks as we like to call them :) . Also, use one hand to hold on to a chair or something stable, so that you can maintain your balance.

The routine
- Stand up straight and proud, with your feet close together.
- With your left foot on the floor, raise your right leg from the waist and kick to the front, raising your leg to your waist level. Hold for a second and then bring it back down with control. That’s one kick.
- Now raise your leg from the hip level to your side and bring it as high as your hip level if possible. Hold for a second and bring it back down again. That’s the second kick.
- Finally kick back behind you by raising your leg from the hip and go as high as you can while staying upright. Hold for a second and then come back to the center. That’s the third kick that will KO the Flab Ninja standing behind you.

You must perform these kicks a 100 times with roughly the equal amount of front, back and side kicks.

Once you are done, repeat the above routine with the other leg. Although I found just one set of 100 reps each, effective enough in a core workout, do this move at least 2 times for maximal results.

Tips
- Stay upright and don’t bend your upper body
- In between your kicks, when you bring your leg back down, make sure that you don’ rest your kicking foot on the ground. That will make you work a little harder
- While kicking, keep a slight bend in your knee. That will help if you aren’t very flexible
- Do not fling your legs recklessly while kicking. That won’t be effective and can cause an injury as well. Make sure you kick with super ninja like control
- If you aren’t flexible enough, then go as high up with your kicks as you can without over stretching your muscles.

There you go my ninja warrior. Kick the Flab Ninjas’ butts! Teach them a lesson and release your sexy toned core. You’re worth it

Stay Fit
Apollo

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The "Shock and Awe" Ab Exercise

Today is the day we “shock and awe” our abs with an exercise that demands respect.

The Hanging Windshield Wiper.

You can keep a grip shown in the above video or go with a harder variation such as this one

Its definitely not an easy move. So Beginners, don’t try this exercise just yet. Build your core strength and flexibility with other exercises before you take on this monster. Try this one instead. Keep  your legs straight if you want to go harder.

Now to the rest of you...

Strap in because this will really challenge you to the limit. It will also turn a few heads while you do the exercise.

As always, it’s a good idea to consult your physician or a specialist before you try something new. This exercise will require a certain degree of flexibility and core strength. So you will want to make sure that your back and shoulders can handle the pressure and you won't pull a muscle while doing it.

How many times should you do it

Do 3 sets of 15-20 reps. Or if you have trouble remembering the number of reps, then do as many repetitions as you can in 30-45 seconds. Take about 2 seconds per rep

Tips:

- Dont swing your entire body from side to side. you should only be moving below the waist. The rest needs to stay absolutely still

- While hanging, make sure your back should be totally parallel to the floor

- To go harder, try to take your legs parallel to the floor when you take them to one side. If you aren’t flexible enough to do so, then go as far as you can without the risk of injuring yourself

- If you feel less challenged, then increase the number of reps or really slow down each rep to 3-4 seconds

FJ Note: You must do this exercise with focused control and make sure that you aren’t just flinging your legs from side to side. This will work your core to the bone and also make sure you don’t end up hurting yourself.

There you go Fitness Lovers. It different, its challenging and its one heck of an exercise for results. So give it a shot.

Stay Fit

Apollo

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A Killer Chest Move!

A lot of people ask me what my favorite chest exercise is. That’s a tough one because I love all my chest exercises the same :)
I’ll tell you what I do prefer though. Combining two or more exercises as part of one move. It pushes me to the limit, it has me screaming and most of all it gets me results!

The Move
Here’s a great strength training move that is sure to kick your butt while building more muscle. As always, it’s a good idea to consult your physician before trying any new move, if you have any past injuries.

2 exercises
Incline Barbell Chest Press 8-10 reps
Decline Pushup 12 -15 reps

Do them back to back with no rest in between. That’s 1 set. Rest 45-60 and do another 2 sets

Tips:
- Make sure you have enough weight on the chest press so that you can’t do any more than 8-10 reps
- Keep your core strong through out

There you go. You’re done. Don’t forget to stretch after your workout.

Stay Fit
Apollo
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