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a round house kick is added to girlawhirl's morning and evening workout program Jun 3, 2008
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Girlawhirl and her Pals are so excited about the incredible workout they have been getting from the cardio kicks they've been learning over the past few weeks. Since their trainer Tiffany Davidson keeps mixing things up, they're never bored. And this time she's added another kick: the round house kick. In addition, she has added new twists on some old favorites to ensure that their bodies don't plateau… 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, Balance and Leg Strength Exercise: Round House 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. Lift your front leg and bend your knee 90 degrees so that your thigh is parallel to the floor. Point the toes of your striking foot. At the same time, you should be shifting your weight to the rear, supporting leg. Begin to pivot the supporting foot around to the rear as you bend the kicking leg. Twist your hips and snap the kicking leg from the knee, striking your (imaginary) target with the top (instep) of your foot. Your supporting foot will pivot 180 degrees during the full extension of the kick so that the toes of the supporting foot are pointing in the opposite direction of your kicking leg. Bend your striking leg at the knee 90 degrees and return to your original position, your supporting foot pivoting around 180 degrees. Switch legs. 1 set, 8 reps each side
As is the case with any martial arts kick, the Round House is a difficult kick to master. Try holding on to a stable piece of furniture while you practice the kick until you feel confident about your balance and pivoting. It is crucial that the foot, knee and hip complex remain in proper alignment to avoid injuries.
Full Body Exercise: Side-Lying Iso-Abs with Outer Thigh Lift Lie on your right side with your feet and legs stacked on top of each other and your right forearm and elbow supporting your upper body. Draw your belly button in toward your spine and squeeze your glutes. Lift your torso, hips and legs off the floor in one motion until your body forms a straight line from head to toe. You will be resting on your right forearm and on the edge of your right foot. Slowly lift your top leg up toward the ceiling and then lower it to meet the bottom leg. Try to release tension in your neck and shoulders during this exercise. Switch sides. 2 sets, 10 reps each side
Hip Stretch Stand sideways next to a wall. Cross your inside leg in front of your outer leg.Extend your outside arm overhead and place it securely on the wall. Place your inside arm on your hip. Lean your torso away from the wall and feel the stretch on the outer side of your body, through the torso, hip, and thigh. Hold 20-30 seconds. Switch sides.
Cat Stretch Begin on the floor on your hands and knees, making sure that your feet are parallel and that you are positioned on your toes in order to maintain the proper foot-knee-hip alignment. Maintain a slight bend in your elbows to release tension from your neck and shoulders. Draw your belly button in toward your spine. Very slowly alternate between arching your back while lifting your head toward the ceiling and rounding your back while lowering your head toward the floor. Feel the stretch in your back. Repeat 10 times
Evening Program
Jumping Jacks 3 sets of 30
Upper and Lower Body Strength Exercise: Triceps Dip with Leg Lift Find a stable chair, bench or table that will support your weight. Sit on it and place your hands on either side of your hips so that your palms are resting on the support and your fingers are hanging over the edge. Place your feet on the floor, as far in front of you as possible. Draw your belly button in toward your spine and squeeze your glutes. Lower yourself off the support leaving your hands in place and lift your right leg. Keep your back and your head in proper alignment. Slowly lower your hips as far as you can, bending your elbows backward so your arms remain close to your sides. Press up with your arms keeping your leg off the ground. Lower your leg and switch sides. 3 sets, 8 reps each side
Balance Strength Exercise: Single Leg Squat Touchdown Stand with feet shoulder-width apart, toes pointing straight ahead and knees aligned over feet. Lift your chest, retract shoulders slightly, tuck chin and place hands on hips. Draw your belly button in toward your spine and squeeze your glutes. Lift your right leg slightly off the ground, flex your foot and slightly bend your knee. Slowly begin to squat down, bending both knees and hips as if sitting into a chair. Try to keep your feet pointed straight ahead. Reach your right hand toward your left foot while maintaining a lifted chest. Keep lowering until you start to lose your form, then hold for 2 seconds. Slowly stand upright by pushing through your stabilizing heel using your abs and glutes. Switch legs.
As with previous balance exercises, do as few or as many as you can. The more you do, the better your balance will become. Try for 2 sets, 8 reps each side
Triceps stretch Bring your right arm up above your head. Bend your elbow so that your right hand reaches down toward your opposite shoulder blade. Grab elbow lightly with your left hand. Feel the stretch in your triceps. Hold 20-30 seconds. Switch arms.
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.
Have a question for Tiffany? Click here.
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Tiffany Davidson is a personal trainer based in Weston, CT and the owner of 
