Faster Stronger Wiser Fitness

Exercise Tutorials: One Leg Pike

Start by lying face down on the floor or exercise mat.
Position your elbows directly under your shoulders and place your forearms on the ground, parallel to each other.
Tighten your core muscles to maintain a stable plank position. Ensure your back is flat and your body forms a straight line.
Keep your legs straight, and lift your hips towards the ceiling. As you do this, bring your feet closer to your hands, forming an inverted V shape with your body. Your head should naturally align between your arms, looking towards your legs.
Extend one leg up to the ceiling. Ensure your legs remain straight and fully extended throughout the movement. Your weight should shift towards your shoulders and arms, but keep your core engaged to support your body.
To modify the movement, keep your back leg bent.

Exercise Tutorials: Elbow Plank

Start by lying face down on the floor or exercise mat.
Position your elbows directly under your shoulders and place your forearms on the ground, parallel to each other.
Engage your core muscles by drawing your belly button towards your spine.
Lift your body off the ground, balancing on your toes and elbows, forming a straight line from your head to your heels.
Keep your neck aligned with your spine, and avoid letting your hips sag or lifting them too high.
Hold this position.

Exercise Tutorials: Plank Hovers

Begin in a standard forearm plank position. Place your forearms on the ground, elbows directly under your shoulders. Your body should form a straight line from head to heels, with feet hip-width apart.
Tighten your abdominal muscles, glutes, and quadriceps to maintain a stable position.
Shift your weight onto your left forearm, then onto your right forearm, hovering your chest above the ground.
To modify the exercise, place your knees on the ground.

Exercise Tutorials: Hip Drops
Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
Engage your core muscles to stabilize your body.
Slowly drop your hips to one side while keeping your core tight and your body in a straight line.
Pause briefly at the bottom of the movement, then return to the starting plank position.
Repeat the movement on the other side, dropping your hips to the opposite side.

Empowering Kids Through Martial Arts Building Confidence and Strength

The Benefits of Supervised Structured Combat for Kids

The Impact of Martial Arts on Child Discipline and Confidence

Start Your Workout Journey with Confidence!

Empty Out Your Tank

Exercise Tutorials: Chair Hold with Dumbbells

Stand with your feet hip-width apart and about two feet from the wall. Hold a dumbbell in each hand with your arms hanging by your sides.
Slowly lower your body until your thighs are parallel to the ground, forming a 90-degree angle at your knees; if you can't get that low, go as close to this height as possible. Ensure your knees are directly above your ankles, not extending past your toes.
Once in position, raise the dumbbells to shoulder height with palms facing each other. Keep your core engaged and maintain a neutral spine.
Hold this position for as long as you can.

Exercise Tutorials: Single Leg Curtsey Lunge with a Triceps Extension

Stand with feet hip-width apart.
Hold a dumbbell with both hands, grasping it by the ends and lifting it overhead, keeping your arms extended and elbows close to your ears.
Shift your weight onto your left foot.
Step your right leg diagonally behind your left leg, bending both knees as you lower into a lunge. Your left thigh should be parallel to the ground.
Maintain your balance and keep your torso upright.
As you lower into the lunge, simultaneously bend your elbows to lower the dumbbell behind your head.
Keep your upper arms stationary and close to your ears throughout the movement.

Single Leg Curtsey Lunge to Pec Squeeze

Stand upright with feet hip-width apart.
Hold a dumbbell in each hand, arms by your sides.
Shift your weight onto your left foot.
Step your right foot behind and across your left leg, lowering your body into a lunge position. Your left knee should be bent, and your right knee should hover just above the ground.
Keep your torso upright and engage your core.
As you lunge, bring the dumbbells up to chest level with elbows bent and out to the sides.
Squeeze your chest muscles as you bring the dumbbells together in front of you, mimicking a chest fly motion.

Exercise Tutorials: Dumbbell Iso Lateral Hold

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your arms should be at your sides, with your palms facing your body.
Lift both dumbbells simultaneously to the side until your arms are parallel to the floor. Keep a slight bend in your elbows to reduce stress on your joints.
Once your arms are parallel to the ground, hold this position. Focus on keeping your shoulders down and back, not letting them rise towards your ears. Engage your core to maintain stability.
Breathe steadily throughout the exercise, inhaling through your nose and exhaling through your mouth.

Exercise Tutorials: Dumbbell Shoulder Press to Rotations

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Raise the dumbbells to shoulder height with your palms facing forward and elbows bent at 90 degrees.
Engage your core and press the dumbbells overhead until your arms are fully extended. Keep your wrists straight and avoid locking your elbows.
Slowly lower the dumbbells back to the 90-degree bent position.
Rotate your shoulders internally so your knuckles point downwards, then externally to return to the starting position. Repeat the exercise.

Exercise Tutorials: Dumbbell Lateral Raise to Pec Closer

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing inward.
Keep your core engaged and back straight.
With a slight bend in your elbows, raise the dumbbells to the sides until they reach shoulder height. Pause briefly at the top of the movement.
Bring the dumbbells in front of your body from the lateral raise position while keeping them at shoulder height. The dumbbells should meet or come close together in front of your chest.
Reverse the movement by spreading the dumbbells to the lateral raise position. Slowly lower the dumbbells back to your sides.

Single Leg Lunge to Shoulder Press

Begin by standing with your feet hip-width apart, holding a dumbbell in each hand. Your arms should be at your sides with palms facing inward.
Step one foot back into a lunge position, ensuring your feet are hip-width apart to maintain balance. The back heel should be lifted off the ground.
Lower your body by bending both knees until your front thigh is parallel to the ground and your back knee is just above the floor. Ensure your front knee does not extend past your toes.
As you lower the lunge, press the dumbbells overhead by extending your arms. Keep your core engaged and back straight.
Push through your front heel to return to the starting position, simultaneously lowering the dumbbells back to shoulder height.

Exercise Tutorials: Single Leg Lunge to Chest Press

Stand upright with a dumbbell in each hand.
Hold the dumbbells at shoulder height with your palms facing forward.
Step one foot forward into a lunge position, ensuring your feet are hip-width apart.
Lower your back knee towards the floor by bending both knees, keeping your front knee above your ankle.
Your back knee should hover just above the ground, and your front thigh should parallel the floor.
As you lower into the lunge, press the dumbbells outward by extending your arms straight in front of your chest.
Keep your core engaged and your torso upright to maintain balance.

Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides.
Bend at the waist and reach both hands down to your toes, keeping your legs as straight as possible. Brace your core and maintain a flat back throughout the movement.
From the bent-over position, twist your torso to the right, bringing the dumbbell across your body to the right side. Your hips should remain stable while your upper body rotates.
Repeat on the opposite side then return back to the starting position.

Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides.
Bend at the waist and reach both hands down to your toes, keeping your legs as straight as possible. Brace your core and maintain a flat back throughout the movement.
Straighten up by engaging your core and lifting your torso back to the starting position.