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Sunday, April 29, 2018

Shape up for Summer - week 1 workout 1

Week 1 Workout 1

Warm Up - Jog on the spot for 30 seconds then go straight into step ups for 30 seconds followed by Jumping Jacks for 30 seconds repeat this 2-3 times.

Complete Each exercise for 12-15 reps. When you have completed each exercise move to the next until all exercises are complete. This will be one set complete 4-5 sets depending on ability.

Goblet Squat 

1 - Stand upright holding one dumbbell in both hands at chest height with your feet flat, shoulder-width apart.

2 - Lower your body toward the floor, sending your hips back and down and bending your knees. 

3 - Push through your heels to return to the start position, keeping your back flat and head up throughout the movement.

Bent Over Row
1 - Bend forward at your waist with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing in.

2 - Lift the dumbbells up to the sides of your chest.

• Lower the dumbbells back to a straight arm position, keeping your back flat throughout.

Kneeling Push Up
1 - Support your body on your knees and hands holding dumbbells on the floor with your elbows bent, feet raised and your chest nearly touching the floor.

2 - Push up to a straight arm position.

• Lower your body back to the start position and repeat, keeping your back flat and hips in line with your shoulders throughout.

Crunch
1 - Lie on your back with your knees bent and feet flat holding a dumbbell in both hands with your arms straight up over your chest.

2 - Lift your head and shoulders off the floor, keeping your knees bent, feet flat and arms straight.

• Lower your head and shoulders and repeat.

Push Press
• Stand upright holding dumbbells at shoulder height with your elbows bent and palms forward.

1 - Bend your hips and knees slightly.

2 - Quickly thrust the dumbbells overhead, extending your arms and legs. 

• Keep your back flat throughout the movement.

Side Punches
1 - Stand upright holding dumbbells at chest height with your elbows bent.

2 - Twist your torso and hips to one side, moving your feet slightly and punching the opposite arm out and across your body to a straight arm position.

3 - Twist to the other side punching your other arm to this side.