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Fit To Be King: Circuit Three Breakdown

by Tricia Friedman / LA Kings

Keep that New Years resolution. It's time to get Fit To Be King, powered by 24 Hour Fitness!

You too can feel "Fit To Be King" with 24 Hour Fitness Master Trainer, Nik Herold. Try out Circuit One and Circuit Two if you haven't yet!

Below is the explanation of today's circuit, the descriptions of how to perform each move, and modifications.

Remember: DO NOT be ashamed nor afraid of modifications! We all start somewhere. Focus on form, listen to your body, and most importantly: have fun!

Video: Nik Herold explains Circuit #3

Movement #1: Burpee

  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Beginners or those uncomfortable kicking their feet back can walk back into the pushup position. Keep your hands firmly on the ground to support your body. The hands should be shoulder width to slightly wider than shoulder width apart and should be almost directly underneath the shoulders. Make sure the back is flat. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
  • Kick your feet back to their original position. Beginners or those uncomfortable kicking their feet back can walk back into the original position. Stand up, and then jump into the air and land in the squat position with the knees in-line with the toes
  • Repeat steps one through three

 Movement #2: Renegade Row

  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a pushup position, placing your hands on the floor in front of you underneath the shoulders while gripping two separate dumbbells . Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
  • Row one weight up towards the side of your body while balancing on your other hand and feet. The upper back should slight rotate at the top of the row and the shoulder blade on the side of the rowing arm should be fully retracted at the top of the movement.
  • Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.
  • Repeat steps one through three

Movement #3: Lunge Variations

Forward Lunge

  • Begin in a standing position. Your feet should be shoulder-width apart. Allow the upper body to have a slightly forward lean, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down).
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
  • Keep the weight in your heels as you push back up to the starting position. Move on to the lateral lunge.

Lateral Lunge

  • Begin in a standing position. Your feet should be shoulder-width apart. Keeping your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down).
  • Lunge laterally with first leg, until the knee on the leg leading the motion is bent at about a 90-degree angle.   Think about shifting your weight into your heel and really pushing the butt back. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your trailing leg remains straight.
  • Keep the weight in your heels as you push back up to the starting position. Move on to the cross-behind lunge next.

Cross-Behind Lunge

  • Begin in a standing position. Your feet should be shoulder-width apart. Allow the upper body to have a slightly forward lean, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down).
  • Cross your leading leg behind your stationary leg (think of doing a curtsy), lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
  • Keep the weight in your heels as you push back up to the starting position. Repeat the series on the other side of the body.

Movement #4: Pushup/Mountain Climber Combination

  • Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
  • Lower your body keeping your back flat until your chest grazes the floor. Don't let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body (don't "T" your arms).
  • Push back up while keeping your core engage and exhale as you push back to the starting position. Imagine you are screwing your hands into the ground as you push back up. 
  • At the top of the pushup position, flex the knee and hip on the driving leg, bringing the driving leg towards the chest until the knee is approximately under the hip.
  • While under control, reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.

Movement #5: Plank with Punch

  • Get into a plank position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Keep your body straight at all times
  • While bracing your core, reach your right arm forward keeping your torso as still as possible. Bring your elbow back to the mat. This completes one rep.
  • Repeat on the other side
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