Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look ripped like a fighter, these exercises will get it done.
This week's exercise of the week is the Crab-walk Toe Touches. This is another great total body exercise that works all of the physiological systems - upper body, lower body, and core muscle strengthening, cardiorespiratory, stabilization, and even some flexibility.
How to Perform:
Start by sitting on the ground with your hands and feet on the ground and your knees up.
Push yourself off the ground so your butt is in the air, and your knees and elbows are slightly bent (tip: turn your fingers in the direction of your feet).
Raise your right arm and left leg in the air and touch that foot. Return the leg and arm down.
Repeat on the other side, lifting your left arm and right leg, and touch that foot.
Continue alternating for the required number of repetitions.
Make sure to keep your butt off the ground throughout the exercise.
Beginners perform one set of 5 reps per side (10 reps in total), take a minute rest, and repeat (if able). Avid exercisers perform five sets of 10 reps per side (20 reps in total), resting one minute between exercises if needed.
If the exercise is too hard:
Drop your butt down to the ground in between repetitions.
Reduce the amount of repetitions until you build up strength.
If the exercise is too easy:
Increase the speed in which you perform the repetitions.
Perform more repetitions, or perform for time (i.e., as many reps as possible within one minute).
Below is a video so you can perform the exercise with me. Let me know if you have any questions and Have Fun!
Also if you’re looking for exercises to target a specific body part, ask me and I will post it for you in an upcoming video.
Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training for you. Here is the link: The Short Fight, https://www.amazon.com/dp/B0948LNX5M
Thanks so much!
Want to get in the best shape of your life? Check out our fitness training programs here https://www.theshortfight.com/fitness
For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at https://www.amazon.com/dp/B0948LNX5M
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Until next time, Stay Fit!
Sincerely,
Lawrence Castanon,
Author, The Short Fight
Crab-walk Toe Touches
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