FitChicks Insider – 13th Edition

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Welcome to the next edition of the Fitchicks Insider VIP Newsletter.

One of the new exercises in this current Fitchick program is a plyometric exercise called the Box jump. Plyometrics, also known as jump training or plyo’s are exercises based around having a muscle exert maximum force in as short a time as possible. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (the eccentric phase of contraction) then rapidly shorten it (the concentric phase of contraction).

The benefit of plyometics is that they are very effective exercise for burning calories and decreasing body fat leading to a lean toned body. The plyometric box jump has also been linked to a achieving a faster 10km running time, Susan Hawley, Lisa Morris and Leanne Williams. (Just in case you needed added incentive!)

Keep jumpin’ girls!


Dave Lambert
Oxygen Health & Fitness
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The Box Jump

Muscles used in the Box Jumps – hamstrings, quads, calf muscles

How to do Box Jumps

  1. Stand in front of the box with feet directly under the hips and hands by your side. 
  2. Lower yourself into the jumping position by bending at the knees and hips. Keep your head up and back straight. 
  3. Explosively jump from the crouched position whilst swinging the arms. 
  4. Land softly on the centre of the platform absorbing the impact with your legs. 
  5. Stand tall.
  6. Return to starting position by either jumping backwards off the box, or by stepping down and repeat the movement.
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Land both feet fully on top of the box not on the edge

Ensure both feet are fully on the box and heels are not hanging off the edge or you could lose balance and fall back as well as causing injury to the sole of your foot. Also step down off the box rather than jumping down if you have Achilles problems.
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watch video
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Newest FitChick jumps right in

Sheree Gomes

Sheree is our newest Kiama Fitchick and has joined the 4pm Fitchicks. She is a wonderful addition to the group and has fully embraced the Fitchicks mantra of arrive early, work hard and go home exhausted. She is encouraging to the other Fitchicks and is second to none on the box jump. Welcome to Fitchicks Sheree!
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Lisa Morris
One of our strongest and most consistent Fitchicks achieved great things last weekend when she placed 3rd in her age group in the Huskisson 5km Run!! Lisa is a self confessed non distance runner as her background has always been sprinting. With the encouragement of her family and friends however she has set herself a goal of competing in the Gold Coast half marathon in July 2014. She has been consistent in her running training as well as her Fitchick strength training. This combination obviously is working well for Lisa as her fabulous 5km run is testament to. Congratulations Lisa!

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963


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