Building Strength One Step at a Time

May 13, 2016 11:35 am Last Updated: May 13, 2016 11:40 am

It’s easy to be strong when things are going well, but we fall so that we learn to get up and get up stronger than we were before. That is what my new class at Solace New York is about: challenging yourself during those moments of weakness and pushing yourself to be stronger than before.

I put together a set of exercises that are simple but allow you to push yourself. Whether you’re an absolute beginner or advanced athlete, the exercises take you through the process so you can grow.

Do these exercises in sequence to build up your foundation, and push yourself to take on more each time. 

Kenny Santucci Director of Body by Solace at SOLACE New York. (Illustration by Marie He/Epoch Times; Photo by Benjamin Chasteen/Epoch Times)
Kenny Santucci Director of Body by Solace at SOLACE New York. (Illustration by Marie He/Epoch Times; Photo by Benjamin Chasteen/Epoch Times)

Change happens when you change the way you look at things.

Lunge

When lunging, make sure both legs make a 90-degree angle. When standing up from the lunge, be sure to drive out of the heel of the front foot.

Kenny Santucci from Solance New York. (Benjamin Chasteen/Epoch TImes)
Kenny Santucci from Solance New York. (Benjamin Chasteen/Epoch TImes)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

Push-Up

Hands start under the shoulders. A great way to start is flat on the floor.

Press your palms to the floor as you drive the elbows toward your body.

Hold at the top of the movement with elbows locked out in a good plank position.

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

Burpee

Start by taking a wide stance. Feet should be shoulder-width apart.

Next, push your hips back and place your hands on the floor.

Don’t do a push-up. Drop your body straight down.

When coming up, make sure you explode from the floor using you upper body.

Bring your feet to your hands and then stand up and jump.

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

Lat Squat

With both feet under you and close together, step out to the side with one foot.

The back leg should stay long with no bend in the knee while the opposite leg bends. Both feet should stay flat on the floor. Keep the torso upright and tall, similar to the conventional lunge. Drive out from the heel of the foot you stepped out to one side with.

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

(Benjamin Chasteen/Epoch Times)
(Benjamin Chasteen/Epoch Times)

 

Kenny Santucci is the director of Body by Solace, the newest fitness program offered by Solace New York.