Tag Archives: body combat

6 Ways to sculpt your core with CXWorx

Posted on by
2

I finally got to try CXWorx, the 30 minute core work out class recently launched in the UK by Les Mills the creators of Body Pump.

CXWorx for your core

Many clubs run classes sporting titles such as “Ab Attack” or “Core Extreme”. These too run for 30 minutes and feature endless sit ups and oblique curls. On paper CXWorx promises a similar experience but with the added Les Mills standard accompaniment of the hottest musical sounds from charts around the planet.

It is not the same believe me. The creators of this class have crammed much variety of exercise into the allotted time to work your core from every angle. You start by realising your core is not just the abs. As the instructor said, “What is your core? Well chop of your head, your arms and your legs and what is left is your core.”

So it includes the shoulders, the glutes, the obliques, and the muscular slings that criss-cross the body creating the X-shape of muscles referred to in the class’s title.

I was already tired having just taught a very busy Body Combat class but I promised myself I would stay as the CXWorx instructor came in. She started by giving out resistance tubes. There are three levels and I inadvertently chose the hardest one. They have handles because you need to hold on tight. Another optional extra is a weight plate.

We got started lying down on mats on the floor as the music kicked in.

  1. Warm Up: A rapid combination of leg extensions, crunches and oblique crunches. Even as early as this you learn the importance of a flat back against the floor and a strong belly and how easy it is to lose technique and arch the back. Don’t. It stops the exercises or from working.
  2. Core strength 1: Here come the hovers. This is tough stuff. The instructor introduces arm and leg movements but you have to keep the hover strong and centred. It only takes a few minutes for this to start burning.
  3. Standing strength 1: A series of lunges, squats and stretches using the resistance tubes and weight plate to heavily work the glutes and top half of the legs. I had started to shake by now.
  4. Standing strength 2: The resistance tube becomes more of a focus in this one. Range of movement is small but the tubes make it hurt. By now, only 20 minutes in, I am starting to struggle.
  5. Core strength 2: More hovers, side planks, and leg raises test you almost to the limit.
  6. Core strength 3: Lying on the belly or up on hands and knees, we finish with diagonal pointers, leg extensions, shoulder and leg raises with moves that tighten the butt. A few quick stretches and your half hour is over. And you feel elated but broken.

The people in the class were of all ages and all shapes. Judging by the moans and groans and pools of sweat, everyone was happy with their performance and would be feeling the results the following day.

“A great work out for your core.”

I loved the class. Will it take off all over the UK? I imagine there might be resistance initially from clubs. They won’t want to pay another licence fee when they can convince themselves that their PTs can produce a similar experience for free. I think ultimately their attitude might change as people hear about CXWorx through word of mouth.

So CXWorx is a great express workout, not at all sure about the name though.

Over to you: Have you tried CXWorx yet? How did you feel afterwards? Have you seen results in your core? Please leave a comment and let me know.

Can you turn your NY fitness resolution into a habit you won’t break?

Posted on by
Reply

As a fitness instructor I love the New Year. Loaded with resolutions to get fit and to eat more healthily, people flock to the gym and classes are jammed packed full of people desperate to burn calories.

Old hands stand alongside new members and all of them give it 100%. I love the sounds of exertion. The moans and groans brought on my a particularly tough abs routine, or the pained looks as the leg conditioning phase seems to last forever. Faces become beetroot red. Sweat pours down and off the end of noses. And most satisfying of all, everyone looks happy if a little dishevelled.

Body Combat as part of your fitness resolution

The problem with resolutions is that they don’t last. By February the frequency of attendance starts to dwindle. Eagerness is replaced by complacency. Which is a shame. If only that January buzz could become a year long habit rather than a resolution to be broken after a few weeks. I will certainly try and motivate my clients to stick to the January habit. In fact I like the word habit much more than the word resolution.

Calorie burn is the main focus for members during this time. The desire to shed Christmas pounds is strong. But I also encourage adding a holistic session to the cardio blitz. That’s why I love to teach the Body Combat and Body Balance double. One hour of high energy, fat burning martial arts mayhem, followed by one hour of deep Yoga based stretching and strengthening exercises. This is the perfect combination for it promotes weight loss and improves flexibility.

“Turn a fitness resolution into a habit.”

So let’s turn a fitness resolution into a habit. Stick with it all year long and combine your breathless cardio work with some Yoga based exercise as well. Just wait until you see the results and I guarantee the January excitement will continue throughout the whole of the year.

body balance as part of your fitness resolution

Over to you: What are you doing to keep your resolutions this year? How do you stick with it when the temptation to lapse begins? Please leave a comment.