Tick tock, tick tock. Is it just me or do the days begin to fly by when the calendar hits Dec. 1?
With holidays approaching and tying up year-end agendas, it seems this time of year is in fast-forward and our usual schedules get shifted just a bit. But that’s OK, most everything is temporary, so instead of just forgetting certain things (like our workouts), let them shift a bit as well so they fit into our crazy schedule.
Our move today is called surrender. It is a move going down on to the knees and back up to the feet, relying on core strength and balance. All you need is a flat surface. And the bonus is that it can be done anywhere.
Begin this move by placing your hands gently behind your head, pushing the elbows to the outside. Stand tall, chest up, with your feet underneath your hips and your core engaged, you are ready to move.
Keeping your whole upper body upright and strong, proceed to bend in the knees, placing your left knee on the floor. As soon as your first knee finds placement on the floor, follow with the second knee. Keeping your upper body form throughout the move, you will find yourself perched on both knees on the floor for a brief moment. Keeping your body in motion, return to a standing motion, by leading with the left leg, following up with the right.
Once you return to a standing position again, repeat the same movement, only starting with your right knee first on this set. Shoot for at least 10 surrenders per set, five leading with the left, and five leading with the right.
Take a small breather in between sets, then continue with your next set, for three to five sets.
You will find that this exercise has a huge emphasis and focus on the lower body, quadriceps and hamstrings — but without core strength and balance, it would be extremely difficult.
If you are a beginner, you could use a chair arm or broomstick for added balance. And if you need more intensity, hold a hand weight above your head.
This move can be performed on its own or as a warm-up or a finisher to any other workout program.
So, regardless whether your days are all running together, or you just need a little change to spice things up, this move is perfect for you!
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com
