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Women Who Rock with Success- March

Women Who Rock with Success features CEO & Education Instructior Marquita Blades as our cover feature. Women Who Rock with Success is a networking-digital media platform for professional and entrepreneurial women.

5 Cr ossFi t M oves T h

5 Cr ossFi t M oves T h at D el i ver Jaw -D r op p i n g Resu l ts 38 By A sh l ey M ateo W ith a m ove called "D eath By Bur pees," you kn ow Cr oss-f it is m ega in ten se. But th e progr am 's m ilitar istic approach to f itn ess h asn't kept it f r om buildin g an alm ost f an atical devotion f r om its follower s. W om en m ake up n ear ly 60 per cen t of all Cr oss-f it par ticipan ts, accor din g to th e Am er ican Coun cil on Exer cise (ACE). T h at?s probably because th e r egim en actually wor ks: I n on e study by r esear ch er s at th e Un iver sity of W iscon sin -L a Cr osse?s exer cise physiology progr am , in collabor ation w ith ACE, wom en who per for m ed two dif fer en t Cr oss Fit wor kouts bur n ed over 12 calor ies per m in ute, an d m ain tain ed an elevated h ear t r ate th r ough out th e en tir e wor kout. Tr an slation : T h ose ladies wer e seein g ser ious r esults. W h eth er you?r e a Cr oss Fit n ew bie or you kn ow your way ar oun d a gy m , th ese f ive m oves ar e on es all wom en sh ould be doin g. ?I n m y exper ien ce, th ese par ticular exer cises h ave ben ef ited wom en wheth er th ey ?r e begin n er or exper ien ced ath letes," says Colleen D elan ey, th e ow n er of Gr eenw ich Cr oss Fit. ?

39 5 Cr oss-f i t M oves T h at D el i ver Jaw -D r op p i n g Resu l ts ?T h ey ?ll r ev up your m etabolism , th ey h ave a prolon ged calor ie bur n / m etabolic ef fect af ter th e wor kout is f in ish ed, an d th ey ?r e f ull- body exer cises wor kin g ever y th in g f r om your sh oulder s to your quads an d in between .? H ow to:Place th e bar on your sh oulder s in th e f r on t- r ack position (in f r on t of your sh oulder s as opposed to beh in d th em ). Your h an ds sh ould be just outside th e sh oulder s w ith a loose f in ger tip gr ip, an d feet just w ider th an sh oulder-w idth , in a squat stan ce(a). L ower in to a squat, push in g h ips back an d dow n , while dr ivin g your elbows up(b). O n ce you h it your squat depth , dr ive th r ough your h eels to r etur n to stan d. O n ce th e h ips open up, dr ive th e bar bell str aigh t over h ead an d f ully lock out th e elbows(c). L ower th e bar slowly an d r epeat. I f you don?t h ave a bar bell, use dum bbells. D o th r ee sets of 12 r eps. W h y y ou sh ou l d d o i t:Fir st of all, ?th is m ovem en t w ill spike your h ear t r ate like n o oth er,? says D elan ey, which is gr eat for f ir in g up your m etabolism . N ot to m en tion , weigh t tr ain in g as a whole h as been proven to str en gth en your bon es? som eth in g th at?s especially im por tan t for wom en , who ar e m or e likely to suf fer f r om osteopor osis later in life th an m en . H ow to: Stan d w ith your feet h ip-w idth apar t, th en ben d your kn ees to lower your h an ds to th e f loor. Jum p both feet back to m ove in to a plan k an d lower your ch est to th e f loor (a). Push back up in to a plan k. Jum p your feet back up to your h an ds(b). T h en as you stan d up, jum p in to th e air an d clap your h an ds over h ead(c). Repeat. D o as m any r eps as you can in 60 secon ds. D o th r ee sets. W h y y ou sh ou l d d o i t:?T h is sim ple m ovem en t w ill test your str en gth an d aer obic capacities,? says D elan ey. I n f act, 10 qu i ck bu r p ee r ep eti ti on s sp eed u p y ou r m etabol i sm as ef f ecti vely as a 30 -secon d sp r i n t? an d con si d er i n g th e f act th at w om en n atu r al ly h ave a l ow er m etabol i sm th an m en , th at?s a p l u s. 38