Flexoraro Fitness YouTube Channel

17/11/2024

15/11/2024

DEVIL’s PRESS GOAL: 3,000
DEVIL’s PRESS Challenge total: 3,498

Well Done Team! Top reps are…

1. Carol: 382
2. Becca: 300
3. Josh: 280
4. Thomas: 240
5. Carolina: 215

Next Challenge is BURPEEs. Some love it for the challenge, others hate it because it’s a challenge. Wherever you fit into this spectrum, burpees are a worthwhile.

The exercise was invented in 1939 by US physiologist Royal Huddleston Burpee Sr., who used it in the burpee test to assess fitness. Burpee earned a PhD in applied physiology from Teachers College, Columbia University in 1940 and created the "burpee" exercise as part of his PhD thesis as a quick and simple fitness test, which may be used as a measure of agility and coordination.

Our team goal is to do 4000 burpees before Christmas break on Thursday, December 19th.

15/11/2024

Our next fitness challenge is the controversial BURPEE. Some love it for the challenge, others hate it for the challenge... Wherever you fit into this spectrum, burpees are a worthwhile challenge.

The exercise was invented in 1939 by US physiologist Royal Huddleston Burpee Sr., who used it in the burpee test to assess fitness. Burpee earned a PhD in applied physiology from Teachers College, Columbia University in 1940 and created the "burpee" exercise as part of his PhD thesis as a quick and simple fitness test, which may be used as a measure of agility and coordination.

Our team goal is to do 4000 burpees before Christmas break on Thursday, December 19th.

13/11/2024

We are two days away from wrapping up this month’s challenge exercise of ‘Devil’s Presses’ and Kate did 100 reps. After an hour of kickboxing. No surprise if you know her…but still impressive and worthy of recognition as each rep. Includes 1 squat thrust, 1 pushups and 1 shoulder press.

💪💪💪

30/10/2024

BLAST FROM THE PAST!

Pecoraro's Martial Arts Halloween Party (2015)

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Pecoraro's Martial Arts Halloween Party (2015)▶ Business Inquiries: [email protected] ▶ Like the video and comment!▶Subscribe▶ Click the Notification Be...

24/10/2024

Blast From The Past!
Pecoraro's Martial Arts Halloween Party (2014)

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Pecoraro's Martial Arts Halloween Party (2014)▶ Business Inquiries: [email protected] ▶ Like the video and comment!▶Subscribe▶ Click the Notification Be...

21/10/2024

Zombie Defense 101

Halloween Party at Pecoraro's Academy of Fitness & Kickboxing (2011).

All footage was shot on October 31, 2011. The 'zombie defenses' were all improvisations and shot during the last 5 minutes of Teen Class.

https://youtu.be/u09TyN0oC_Y

Zombie Defense 101 Halloween Party at Pecoraro's Academy of Fitness & Kickboxing in Rohnert Park, California (2011).All footage was shot on October 31, 2011....

18/10/2024

Memories from another time:

Pecoraro's Martial Arts Halloween Party (2013)

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Pecoraro's Martial Arts Halloween Party (2013)▶ Business Inquiries: [email protected] ▶ Like the video and comment!▶Subscribe▶ Click the Notification Be...

17/10/2024

https://youtu.be/nmXCvC09Bts

Memories from another time:
Pecoraro's Academy of Fitness & Kickboxing
HALLOWEEN PARTY (2012)

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Pecoraro's Academy of Fitness & Kickboxing HALLOWEEN PARTYin Rohnert Park, California.▶ Business Inquiries: [email protected]▶ Like the video and commen...

25/09/2024

Today, Let's talk about the 5th component of Functional Fitness...PULL. Of course, the first exercise most will think of is the PULL-UP, but what about the BENT-OVER DUMBBELL, BARBELL or KETTLEBELL ROW, or the UPRIGHT ROW with the same options?

Rowing is a great exercise to develop a strong back and shoulders, and the best rowing exercise, in my opinion, is the ROWING MACHINE.

Using the 'rower' will engage all of your joints, and about 85% of your muscles! Plus, rowing is a great anaerobic workout to boot.

Learning how to correctly use the rower is a bit of battle for some and others take to it straight away. Common mistakes are rounding the back on the inward motion [catch] and moving the elbows past the ribcage on the pull.

Try using a smooth motion with a good rhythm with an inhale on the catch and exhale on the pull. Speed is not a goal here, the smooth motion with varying intensity will yield the best results.

Keep in mind that rowing machines measure your effort in both watts and meters. The harder you pull, not necessarily how fast you complete the catch and pull is key to a great workout. So Slow down, please.

Here is a Functional Fitness test for pulling: Row 2000 meters in less than 15 minutes to pass the challenge. This applies to men and women of all ages.

Good Luck!

NOW, Let's get fit together...

20/09/2024

Let's cover the 4th element of functional fitness... PUSH.

When we think of a pushing exercise most of us likely think of the push-up, it's in the name after all. Here are a few other pushing exercises everyone can likely do... THE PLANK, OVERHEAD PRESS, THE INCLINE PRESS to name just a few.

Today, I will address the basic or strict push-up and the plank which most people are familiar with but likely execute incorrectly.

The push-up should be done slowly with your hands directly below the shoulders, braced from toes to palms, your head held straight with your gaze about 18 inches to the front. Before beginning, push the floor away with arms locked and shoulder blades engaged. Upon the downward motion keep your elbows either tight to your ribs or flared out no more than 45 degrees, less is harder but better. This basic framework applies to pushups off the knees as well.

Drop down to where your upper arms are parallel to the floor, pause for a moment and push up fully to the start position with an exhale. That is 1 rep.

The plank can be done two ways, with your arms fully extended or with your forearms resting on the floor. By the way, the arms fully extended is the plank variation.

Now press your heels back, tighten your calf and hamstring muscles, engage your glutes, tighten your abdominal muscles, push the floor away as in a push-up, eyes gazing ahead, and breathe normally. Your final position should be strong as steel from head to heel.

Functional Fitness test: Complete 1 minute of the plank, plus 10 push-ups immediately after the plank. Seniors 55+ can do the push-ups from the kneeling position. Good Luck!

NOW, Let's get fit together!

19/09/2024

Today I will speak to the 3rd element of functional fitness, the LUNGE.

The lunge was born out of YOGA and adopted by the fitness industry way back in the late 1960's. Since then, the lunge has morphed into an exaggerated split squat. Let me explain...

When doing a 'strict' lunge the only leg that is bent at the knee is the forward one, whether you are doing a forward lunge or a back lunge, when doing the strict lunge the back knee doesn't bend.

I know, I know, this flies in the face of all you may have been taught, but sometimes the truth bursts a bubble.

Today, most people do what I call an exaggerated split squat [sometimes referred to as the Hunter's Squat]. A split squat is performed by placing the back knee parallel and in ln-line to the front foot heel. More on the split squat later.

The benefits of doing a strict squat are many, but the key pluses are increased quad, and glute strength as well as hip flexor mobility. When doing this squat and leaning your torso forward you are biasing the quadriceps, if you keep your torso vertical you are biasing the glutes. Both leans of the torso benefit the hip flexor muscles.

Functional fitness test: If you can perform 12 dynamic [jump-switch] alternating strict squats without losing your balance or resting, you are functionally fit for lunges. Seniors [55+] need to do 12 alternating swing lunges to pass the test.

NOW, let's get fit together!

17/09/2024

Today, I'll speak about the 2nd element of functional fitness...the HINGE, also known as the hip hinge. The hip hinge is relevant to functional fitness because proper hinging at the hip facilitates proper balance, alignment, and body mechanics when moving to a squat or swinging a weighted object.

Hip hinging is simple to understand, but often hard to integrate into everyday activities and strength training. To find your 'hinge' place your thumbs on your pelvis bone on both left and right sides. Now extend your fingers down your hips at a slightly backward direction... feel the bony bulge, that is your trochanter [ball part of the ball & socket].

When bending over aways bend or hinge at the hips NOT at the waist. In a proper hinge you will notice the hip joint moving or pivoting... this is what is called 'hinging'. When squatting or swinging a weighted object [e.g. Kettlebell], never bend at the knees or waist first... hinge the hips then bend the knees.

Mastering the hip-hinge will lessen your risk of back injury, and keep you functionally fit now and for year to come.

NOW, Let's get fit together!

14/09/2024

Today, let's talk about the basic squat, also known as the body weight air-squat.

Begin with your feet shoulder with apart, feet flat on the ground, toes slightly pointed outward. Slowly lower yourself down keeping your back at about a 60-degree angle with your gaze forward. If you can't maintain a 60-degree angle with your back don't drop down as low... you will get stronger in time. It is important to execute with good form.

Slowly lower into the squat position going no lower than thighs parallel to the ground hold for a moment and slowly rise to a full upright position.

Do as many as you can with good form. If you can do 12 reps in 60 seconds' time you pass as functionally fit with regard to squats.

NOW... let's get fit together!

13/09/2024

One misunderstood element of functional fitness is #6, lift/carry. Here is how you can assess your level of fitness in regard to this:

If you can carry [walk with] 75% of your body weight for 60 seconds you are functionally fit in this category. Being able to do this requires good posture, balance, core strength and of course grip strength. Use dumbbells or kettlebells, not a barbell.

This 'test' applies to both genders and all age groups.

'Let's get fit together!'

12/09/2024

Functional fitness is composed of 6 parts or elements. Squat, Hinge, Lunge, Push, Pull, and Lift/Carry. Think about your functional fitness and if you need coaching contact us, we can help.

06/09/2024