Kick'N Fit, Fitness for All

Monday 7:30 PM - 8:30 PM, Wednesday 8:00 PM - 9:00 PM, Friday 7:00 PM - 8:00 PM

Fitness with every day item

You can use a gallon of water to stregthen your arms, shoulders and legs or to get rid of that excess of flesh that hanging on the back of your arms(triceps) or around your elbows, toning.

1) Pick up a gallon of water Keep your back straight, squat down to pick up.  Do not lean forward during the exercise. 2) Raise the gallon to shoulder level. (for bicep only 10 to 20 repetitions) 3) Extend your arm in front of you (For tricep and shoulder only hold and count to 15 or more) 4) Then drop it down slowly to your side . Repeat the same thing with the left arm. If you have no experience exercising.  Start with 5 to 8 repetitions. If you have some experience, try to do this 15 to 20 times with each arm.

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Lisa is a member of the fitness class at the Karate Institute.  She is demonstrating the proper form for this exercise.  Your back must be straight at all time no rocking or swinging of the arm or the gallon.

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Then go down on your hands and knees  with your hand placed under your shoulder turning inward. Press down to touch the floor with your chin, and come up using only your arms. The rest of the body stays up. Beginners 6 to 10 repetitions. Advanced: To increase difficulty, go on your hands and feet. try 15 to 30 repetiotions while squeezing your buttocks and tighten your abbs.

For triceps only, lift backward slowly and bring to front. This exercise can be done any time, anywhere in the house.  Especially in the kitchen or every time you are about to put a new gallon of water in the fridge.

If you feel up to it go to the next page for a double hand workout