Exercise Of The Week

Oh yeah, this is a goodie! The Spiderman is a full body exercise working the shoulders, arms, back, core, glutes, quads, hamstrings, and calves- you get it all. It looks intense, and after 20-40 reps, it is! At Camp, The Spiderman is a mid week 2 exercise. It comes after learning proper form for Push-ups and after creating more intensive shoulder and core strength by practicing Plank Position. Some returning members at Camp do up to 40 repetitions, most often we keep the reps low, 5-20, and increase the intensity by adding a set of complimentary plyometric exercises, or a "jumper".

Spiderman #1, top. Spiderman #2, bottom

Demonstrating here is "J", a longtime member of SWL Bootycamp, she knows her way around perfect form, especially when core power is required.

To start: As in pic #1, begin in a perfect Plank Position, pressing up out of the ground into the shoulder blades (no sinking into the shoulders!), neck aligned with the spine, core held tight, glutes gently squeezed.

As in pic#2, draw the knee up toward the elbow OUTSIDE the line of the body(notice how J's toe strikes outside the line of her mat) and touch the toe down, more than a tap, a slight hold would be perfect. As you bring the knee forward into position, be sure your body has remained still, no moving of the hips, arms or overextending the leg forward as if to stretch. Isolate the leg as it moves.

Return the leg to the start position and alternate sides. Each time a leg comes forward is one count.

You will feel this one all over, most where you are weakest. If you are new to this type of exercise, keep your reps low, start with 10 and work up. If you've been working the various Plank Positions in yoga classes or your own fitness practice, lock it down and go for 20+. Top it off with a set of 5-15 spring jumps from the quads. Mmmm, feel the burn!!

Many Thanks to Lady J for modeling this week's exercise. Nothing like a 6 a.m. photo shoot under the stars at Camp :)

Hope to see you in the Play!

Kimae