An avid lover of the grace, strength and beauty of martial arts, dance and gymnastics I have always wanted to go to a Cirque Du Soleil show. Several weekends ago I finally made the decision to do it. The show I opted to see was KA, the story of young twins separated only to find their way back together in a quest that involved extravagant fighting scenes, spectacular stage effects, and two love stories so warm they made my heart smile. 
As a personal trainer and former fitness competitor that has dabbled in martial arts, dance, and gymnastics I truly appreciated the skill and dedication of these performers. The acrobatics precisely timed to music, the rhythmic gymnastics, and the pure endurance required to manipulate a stage that was rotated from flat to perpendicular (and all of the angles in between). The stunts must have required a tremendous amount of cardiovascular endurance, body control, and strength. Although most of the performers were only slightly taller than me (I’m only about 5’ 2”) they were small packages of tremendous power and sculpted physiques were rampant, I was truly in awe.
As fitness enthusiasts, we can take a tip from performers like these and incorporate body weight training into our fitness regimen. It may surprise you that lifting your own body may be much more challenging than lifting dumbbells or hopping on a machine (from a cardiovascular and strength perspective). Some of my best training workouts I take from my old fitness routines and yoga. Here are a few tips on things you can do….
1. The Push Up
* The Push Up is the ultimate show of total body strength. Contrary to popular belief, Push Ups are not just about the upper body it is about your entire body’s ability to work together. If the core isn’t strong, the torso sinks to the floor. If the legs aren’t engaged, the lower body sinks to the floor. So if the entire body isn’t working together then you end up dragging your body up with your chest (not the best strategy).
1a. The “Floating” Push Up – a variation that can get your “team” of muscles working together. Start in Push Up position and both legs firm (flex quads and glutes) bring your right knee under the chest and then straighten the right leg out as if you were pushing the wall behind you with the sole of your foot. Keep the right leg lifted so it “floats” about 4 inches from the floor and complete a Push Up. Place the right foot down on the floor and repeat on the other side. Say hello to your core and legs as you repeat 15 on each side. Protect your low back and rest if it starts to engage. For an endurance challenge, try 15 seconds for each side then work your way up to 30 seconds each side.
2. The Step Up
* The Step Up is an excellent challenge of lower body strength and core control. Use a flat bench for an advanced challenge (the squishy surface challenges stability) or a small step (think aerobic step with two to four risers) for the beginner. Begin with your right foot on the step with heel firmly planted. Push into the right heel as you lift to a standing position while bringing your left knee to the waist line (or for the beginner the left foot to the step) then slowly lower your left foot down to the floor. The challenge is to go slow on the way up and maintain that slow speed on the way down. Our bodies tend to shift weight into the front (or ball) of the foot which encourages the front of the legs to turn on (creating compensation from the knees while encouraging the glutes and hamstrings to resist engagement) make sure to push through the heels so those glutes can fire.
2a. The “Tap & Zip” Step Up – to slightly modify your step up imagine a zipper that extends from your pubic bone to your breast bone (chest) every time you step up “zip the zipper” drawing the abs in and up (notice how you get a higher lift of the left knee and greater control of your core and balance). As you lower the left foot down instead of resting the entire foot on the floor opt to tap the toe gently on the floor as if you were dipping the foot in water (don’t fall in). For an even greater challenge try to slowly lower the left foot an inch from the floor and squeeze those glutes like there is no tomorrow as you come back to a one-legged standing position! Repeat on the other side and rest. Remember to challenge yourself to go slow. Say hello to your core, glutes and legs as you repeat 15 on each side. Protect your knees and make sure your right heel is pressing firmly into the bench if it starts to engage. For an endurance challenge, try 15-30 seconds for each side then work your way up to 30-60 seconds each side.
