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kicks and punches become an integral part of girlawhirl's workout program Jul 15, 2008
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Girlawhirl and her Pals are about to face a big challenge, but trainer Tiffany Davidson knows that they are up to the task. They have two weeks to tackle a very difficult kick and punch! Since it takes years of practice and thousands of kicks and punches to truly perfect these techniques, Girlawhirl is just happy to incorporate these martial arts moves into her fitness routine. Truth be told, she's more concerned about the coordination-challenging Cross Country Skiing move…
Morning Program
Neck, Arm, Wrist, Hip, Knee and Ankle Circles 8 circles per body part. Perform 4 circles in one direction and then switch directions. These are intended to be done slowly.
Cardio: Cross Country Skiers Stand with your legs in a staggered stance: your right leg in front of your left leg. Keep your toes pointed straight ahead and your knees aligned over your toes. Raise your left arm in the air and drop your right arm by your side slightly behind your right hip. Keep your arms as straight as possible and think about reaching long through your fingertips. Start the movement by switching your feet (left foot in front) and arms (raise your right arm). Make sure to keep the core tight throughout the exercise. 1 set of 25
Cardio, Balance and Leg Strength Exercise: Back Kick Assume a fighting stance: place your dominant leg behind your secondary leg so that your front foot is pointed straight ahead and your back foot is pointed toward 2 o'clock if you are right-handed or 10 o'clock if you are left-handed. Keep a slight bend in both knees. Your upper body should face in the direction of your dominant leg. As you prepare to kick, rotate your hips forward as you raise your back knee, bringing your thigh parallel to the ground at hip or waist level. Keep your foot flexed and flex your toes. Extend your leg behind you, striking your imaginary opponent with the heel of your foot. Use your glutes to extend your leg. Do not “throw” your leg behind you as you risk hurting your knee this way. Quickly pull your leg back so that your thigh is once again parallel to the ground. Return to fighting stance and repeat. Be sure to switch sides to strengthen your weaker side. 1 set, 8 reps each side.
Glute Stretch Lie on your back with your knees bent and feet on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands. Pull your leg toward your torso. Keep your head on the ground and your chin tucked. Hold 20-30 seconds. Switch legs.
Hip Flexor Stretch Kneel on your left knee with your right leg bent at a 90-degree angle and your right foot on the ground. Draw your belly button in toward your spine and squeeze your glutes. Tuck your pelvis. Slowly move your body forward until a stretch is felt in your front left hip. Hold 20-30 seconds. Switch legs.
Evening Program
Wrist Stretch With your left hand, bend your right wrist down by pressing the back of your right hand (your right arm should be stretched out in front of you). Hold for 5 to 10 seconds. Next, stretch your right hand back by pressing the fingers in a backward direction. Hold for 5 to 10 seconds. Switch hands. 12 each wrist.
Full Body Exercise: Uppercut Punch (Dominant Hand) Assume a boxing stance: place your dominant leg behind your secondary leg so that your front foot is pointed straight ahead and your back foot is pointed toward 2 o'clock if you are right-handed or 10 o'clock if you are left-handed. Keep a slight bend in both knees. Make fists with both hands and bend your elbows, bringing your fists in front of your face at chin-level and your elbows tight against your sides (to protect your ribs!).
Lower Body Exercise: Side Lunge Stand with your feet together, toes pointing straight ahead and knees aligned over your toes. Lift your chest, retract your shoulders and tuck your chin. Draw your belly button in toward your spine and squeeze your glutes. Step to the side with your right foot, bending your right knee and lowering your body to your right side. Your left leg remains straight. Maintain proper foot-ankle-knee alignment as well as a neutral spine as you lower yourself. Push off on your right foot to return to center. Switch sides. 2 sets, 10 reps each side
Inner Thigh Stretch Stand with your feet somewhat more than shoulder-width apart and your toes pointed straight ahead. Place your right foot slightly forward of your left foot so that your right heel lines up with your left toes. Place both hands on your hips. Draw your belly button in toward your spin and tighten your glutes. Bend your right knee and slowly move your bodyweight toward the right until you feel a stretch in the groin area of your opposite leg. Try to avoid leaning forward, or extending the knee of the bent leg over your toes. Hold 20-30 seconds. Switch sides
Have a question for Tiffany? Click here.
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Bend forward slightly from the hips, tuck your chin and slightly round your shoulders. Your upper body should face forward. Rotate your body toward your back leg for momentum and bend down. Rotate your body forward and pivot on your back foot so that your toes point forward and you are on the ball of your foot. Drive your punch straight up bringing your rear fist up to hit your (imaginary) target's chin or solar plexus. As you bend down, don't arch your back, keep your spine straight. The uppercut is driven from the hips so it's very important to use your entire body, not just your arms. The visual movement of the arm is similar to a pirate's hook. The uppercut is a close range punch. Your arm stays very close to your body. 1 set, 8 reps 
Tiffany Davidson is a personal trainer based in Weston, CT and the owner of 
