(Three step serving tray & Boxer)


Cardio exercise Muscles involved Strength exercise Muscles involved
Three step & serving tray core, inner thighs, shoulders Boxer core, quads, glutes

Now we’re going to make the movement a little bit more complex and take a side step, 1, 2, 3. We’re going to bend the knees. Rotate the body. Notice the hips stay forward but the core rotated. You can reach the arm a little more forward – arms engaged, core is enaged and return to neutral position. 1, 2, 3 and rotation and you can then use your arms a little bit. The biceps engage with that rotation.

On the next step, we call this the Boxer. If you need to stabilize your core. Use the dots on the floor, find the markings. Start with one arm and push up. As you push notice the bicep is finding my body. My bicep finds my body and I engage my fingers. I start pushing through and level out. Notice our chest muscles are engaged. I’m now tightening my chest and reaching forward. Bring it down, push into your body with biceps engaged. You can have your hands closed, a little bit down, and open.




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