Exercises of the Week #3- Free Weight exercises for Full Body Integration

Here is another round of the Exercises of the Week.  We'll start simple and then ramp it up with some full body moves for total body integration.

Functional Fitness #125-  Deep Bicep Curl from Live Functional on Vimeo.
This is what a real bicep curl should feel like.
Start with body weight focused in the heal. Feel pressure in the abdomen by gentle flexing the belly.  Gently reach elbows toward ground, gently reach top of head toward ceiling.  (this creates a web/grid of tension) not too hard yet.  While squeezing elbow, lift hands towards shoulders, during the last half of the elbow flexing, slowly rotate the weight ending with palm facing shoulder/knuckles toward the ceiling. Once you get up to speed, feel the entire body weight rock through the heel and slightly moving into the middle of foot.  The back should not sway front to back, it should feel stable, hips remaining over knees, not bending.  Lastly shoulder blades should feel tension as they are held together on the back.  This one looks very easy, and it is, but only after you have felt how the tensional body relates wholly.  Quite full of fun sensation this one is!!


Functional Fitness #127 - Jumping Lunge from Live Functional on Vimeo.
The speed of this lunge indicates the level of difficulty is high. Indea is a life long dancer, her movement skills are off the chart. If you can watch this move and not feel that you will hurt yourself, go for it. Make sure you land on both feet at the same time, and limit any bending over your front leg, meaning stay tall! For you coordinated cardio junkies, which after 10 years of repetitive cardio, there are very few, YOU WILL LOVE THIS MOVE. Quick quiz, if you have never done this move before, would you start with or without the weight? Answer: without


Functional Fitness #128 - Push up to Arm Reach from Live Functional on Vimeo.
Watch this video twice before trying! The idea is to feel the arm on the floor pushing you up, while your torso is slowly twists away from the shoulder. Start slow, this move is advanced at first, then you adapt and it changes to intermediate level.


Functional Fitness #131 - Squat with Bicep Curl from Live Functional on Vimeo.
This is a faster type of squat, real fun once you get going. Keep chest lifted, abs tight, inhale through the down and exhale through the up. Start small and slow when attempting this move.

10-15 reps, 2-3 sets


Enjoy the exercises! We hope they get your body movement integrated and keep your workouts fresh.