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Sunday, Apr 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.

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.