Getting back into the groove of any workout can be tough after the holidays. But with the New Year come #newyearnewme resolutions that begin with fitness goals. We’ve discovered an easier way of getting that flat tummy you’ve always wanted to that perky butt your jeans have been dreaming about. All with a 45-minute low impact workout called Lagree Fitness™.
Janie Hale is the founder, owner and instructor of Elev8, the BGC-based studio that offers the workout. She describes the exercise as, “a full body fat incinerating, calorie burning, muscle shaking class where you can work off about 500-800 calories per session.” Her mindset is that you don’t need more time to get fit, you just need more intensity. “All sessions are a full body workout: arms, legs and core. We spend about half the session on our legs. Leg exercises increase the heart rate and provide the highest caloric and fat burn.”
Below are seven essential moves, demonstrated by Hale, that promise to transform your body:
French Twist (obliques, triceps, shoulders, lats)
Align feet heel to toe in one direction and shoulders above the wrists and depressed into the lats. Straighten legs and slowly send the carriage toward the front platform. Lower hips until the body is in a diagonal line from the crown of the head to the heels. Control the carriage by flexing from the obliques and drawing the hips back up. Repeat for 1-1.5 minutes
Reverse Bear (abdominals, tricepsm shoulders, lats)
Start in a plank position; keep the shoulders depressed into the lats and the back in a tabletop position. Bend at the hips and knees to bring the carriage toward the front platform. Bring the knees toward the chest without tilting the spine and keep the abdominals engaged to stabilize. The carriage travels away from the front platform by straightening the legs to a full plank position. Repeat for 1-1.5 minutes.
Standing Inner Thighs (adductors, glutes)
Keep one foot on the front platform and the other on the carriage. Knees and toes point in the same direction. Send the carriage open with straight legs, pulling equally with both legs as you draw the carriage back in. Keep the body weight centered so that the tension is felt on both legs. Repeat for 2 minutes.
Squats (hamstrings, abductors, glutes, quadriceps)
Keep one foot on the platform and place the other on the carriage. Press the carriage open just beyond hip-distance apart to keep the body weight centered and the tension is felt equally on both legs. The carriage remains stationary throughout the entire movement. Bending at the knees, sit the hips back, to go down into a squat. Press through the heels to come back to standing, keeping tension through the legs.
Escalator Lunges (hamstrings, glutes)
Place the foot of the primary leg steps onto the carriage while the foot of the secondary leg stays on the front platform. Keep the weight on the primary (front) leg with the back leg straight and the heel lifted throughout the exercise. Feet are hip distance apart, shoulders and hips are square to the back. Bend the front leg to send the a carriage out into a lunge, ensuring the knee is aligned directly above the ankle. Press the front foot into the carriage to lift up toward the standing position, pulling the muscles in the back of the front leg.
Giant Chest Press (chest, abdominals, glutes)
Sitting on the back platform with red cables in hand. Slide the body forward so that the head and shoulder blades lie on the back platform. Keep the feet grounded with the knees above the ankles. Spine is straight in a neutral position with the glutes engaged. Torso is in a tabletop position. Press the cables up and together toward the sky. Bending at the elbows, lower the cables down, keeping the hands above the elbows and the tension on the springs. Repeat for 1 minute.
Lat Pull Down (Back, Lats)
Kneeling on the carriage facing the back. Sitting on the back of the heels, use the rails to pull yourself back to the high handlebars. The glutes lift off the heels and the back is flat. Maintaining a straight spine, slowly extend the arms, as the carriage travels back toward the front platform. Squeeze the shoulders, back, and lats as you bend the arms, bringing the carriage toward the back. Repeat for 1 minute.
PRICING SCHEMES ARE AVAILABLE ON ELEV8.PH. ELEV8 LAGREE FITNESS STUDIO IS AT Ore Central, 9th Avenue, Corner 31st St., BGC, 541-5289, And ON FACEBOOK AND INSTAGRAM.