This strength training workout utilizes the Lagree Fitness Method’s Megaformer to effectively combine strength, endurance, balance, core, flexibility and cardiorespiratory training in each and every exercise. It is intense on the muscles, but low impact and safe on the joints, spine and connective tissues.

The Megaformer is a spring-based machine. In each class, you can expect to work with different spring loads throughout class to work the muscles differently. Studio Novo workouts use a combination of pulling and pushing against the tension of the springs to strengthen, tighten and lengthen the muscles. In each class you can expect to get a full-body class, focusing on lower body, upper body, center core and obliques. Each class is put together in a different effective sequence, so you never know what is coming next. Each movement is slow and controlled, targeting the slow-twitch muscle fibers. While moving slowly in each exercise, the slow twitch muscle fibers will fire up quickly and the heart rate will increase. In each Lagree Fitness exercise, you will get the benefits of all 5 components of fitness: muscular strength, muscular endurance, cardio endurance, flexibility and body composition.

Spider Kicks

SET-UP: Place the knee of the supporting leg on the carriage behind the centerline. Hands are on the side of the carriage. Hips and shoulders are square to the side, spine is in a neutral position and stays long. The foot of the primary leg is aligned heel to toe on the handlebar. Knee is at shoulder height. Knee and toes point the same direction.

ACTION: A. Press the foot of the primary leg into the handlebar, using the glutes and muscles in the back of the leg to extend the leg and send the carriage open and away from the platform. B. Bending the knee, resist the tension of the springs to slowly bring the carriage back in, keeping the tension of the spring.  To keep proper alignment, the knee should aim for the shoulder as the carriage travels back in. Muscles worked: glutes and hamstrings.

Plank to Pike & Bear Combo

SET-UP: Hands are on the front platform with a wide grip, toes are on the carriage in a plank position.

ACTION: A. From the starting plank position, keep the legs straight and heels lifted and slowly slowly lift the hips straight up to the ceiling into a pike position. Engage your shoulder strength and drop your head slightly to increase flexibility and range. B. Slowly lower back down into a plank position. C. Slowly draw the knees in, directly under the hips, keeping the back in a tabletop position with the shoulders and hips the same height. Muscles worked: abdominals, triceps, shoulders and lats.

Author: NFM Staff