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JAIME FIT CLASS SCHEDULE

Core SHAPER- ‘Rollup Warmup’

Core Shaper is a great training for core, legs and back. We always start the session with this very simple, yet very effective ‘Rollup Warmup’. Here’s how to master these postures-

1. Lying down, reach arms and legs to start. Arms and lats are engaged and feet are flexed.
2. With or without momentum start rolling yourself up.
3. From lying prone, rollup to sitting upright- chest is out, head is up, arms are 100% engaged in an upright position. You are flexing your feet with long legs to feel hamstrings stretch.
4. Round your spine forward to stretch back, spine and hamstring muscles.

Do 10 full repetitions (1, 2, 3, 4). Follow by doing 10 only rolling forward and back (1, 4). Finish by doing 10 only rolling up and down (1, 3).

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Shaper Exercise- Woodchops (Chopies)

Woodchops (Chopies) are a great total-body, core rotation exercise. They can be done with or without weights. Here’s the setup-

1. Interlock your fingers with or without a hand weight.
2. Keeping your arms in a strong, locked position pivot both feet ‘DOWN’ to the left twisting the core. And with a quick move, rotate and pivot ‘UP’ to the right.

The key to success here is to keep your back totally flat and the double pivot of the feet to protect the knees and the spine. Come to my Shaper classes to learn how to do them!

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Anatomy of a ‘DONKEY PUSHUP’

I LOVE ‘DONKEY PUSHUPS’! They have everything- strength, core, joint stabilization, range of motion and more. I call them ‘Donkey Pushups’ because it is a pushup with a ‘donkey’ or lifted leg as the body weight goes down into a pushup. Here are the 6 key elements-

1. Total body strength with hands directly under the chest.
2. Glute activation with the ‘Donkey’ leg.
3. Core activation required to perform this total body movement. Upper body is moving as the lower body is engaged.
4. Big range of motion coming from the hip, knee and spine.
5. Stabilization from the toes, foot, knee and hip of the ground leg.
6. Leg reaches up as the body weight reaches down.

Try 10 reps on each leg.

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Shaper Exercise- Big Skater

In a ‘Big Skater’ lunge I am always looking for big, full range of motion as opposed to a normal skater which is often used for speed.

1. Big Skater Lunge (L1)- Stand tall, step your left leg as far out as possible. Cross your opposite leg behind into a big full range curtsy lunge. Hold for a split second. Finish by stepping your crossed leg out to standing tall.

2. Big Skater Lunge (L2)- Stand tall with left leg lifted, jump your left leg as far out as possible. Cross your opposite leg behind into a big full range curtsy lunge. Hold for a split second. Finish by jumping out into standing on one leg.

Do 10-16 repetitions on each side after a good warmup or right before finishing a workout.

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Shaper Exercise- Walking Scorpion

The ‘Walking Scorpion’ is another one of my ultimate favorite moves to warmup or to shape the total body and buns. I use it everyday to strengthen and lengthen muscles.

How to do it:
1. Stand tall with great posture.
2. Bendover with a flat back touching the floor.
3-4. Walk yourself forward with long legs to feel hamstrings and glutes stretching and burning.
5. Walk all the way to a full plank on hands and tippy toes.
6. Curl one leg behind your body like a scorpion tail. Tap the foot back on the floor and walk yourself back to standing.

I recommend doing the ‘Walking Scorpions’ with 5 repetitions on each leg.

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Shaper Exercise- Runner’s Donkey Pushup

The ‘Runner’s Donkey Pushup’ is one of my favorite moves to warmup or to shape the total body. I use it all the time to assess client’s movement pattern, flexibility and strength.

How to do it:
1. Stand tall with great posture.
2. Lunge right leg back into a split, place two hands outside of your front leg.
3. Kick your front leg under and back into a high donkey leg. Drop your body down into a pushup position. Lift yourself into a high plank, lunging the donkey leg forward in between hands and stand up tall.

I recommend to do 10 regular back lunges followed by 6 ‘Runner’s Donkey Pushups’.

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Shaper Exercise- Lunges

Here are lunging options you’ll get at Booty SHAPER training with me-

1. Top Left- split lunge with body completely upright
2. Top Right- Split Lunge with Full-Range-Of-Motion, lengthening muscles
3. Bottom Left- Split Lunge bending over to touch floor
4. Bottom Right- Curtsy Lunge reaching and bending over loading front leg

All good choices, different intensities and challenges.

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