September Fitness Article

Key points:

• Consult G.P. before participating in exercise.
• Make sure a thorough warm up is carried out before circuit, and a full cool down stretch at the end of the circuit.
• Any form of C.V. (cardiovascular) for 3 minutes @ an intensity of 8 out of 10 of maximal exertion. Exercises include: skipping, a run around the block, on spot punching, rower, treadmill etc…

THE EXERCISES

1. Romanian Deadlift + shrug

• Take a slightly wider than shoulder width stance.
• Look straight ahead.
• Lift by bending at knees.
• Sink hips down low.
• Keep back in neutral position.
• Once legs are extended(on upwards phase), initiate shrug.
• Squeeze shoulders up, and keep arms extended at elbows.

2. Squat into calf raise

• Take a slightly wider than shoulder width stance.
• Look straight ahead.
• Lift by bending at knees.
• Sink hips down low.
• Keep back in neutral position.
• Once legs are extended(on upwards phase) reach up on your toes, hold for 2 seconds.

3. 3 min C.V. (of choice)

• Pace yourself!

4. Chest press on swiss ball

• Keep weights central to the body.
• Roll into a bridge position on the ball.
• Position yourself on the ball; head and shoulders should make contact with the ball.
• Take a strong safe position by adopting a wide stance.
• Once comfortable with ball set up, position the weights in an extended position above the chest.
• To start sequence comfortably lower the weights down towards the chest.
• Stop on downwards phase when arms are parallel with the floor.
• On upwards phase always keep a slight bend in elbows.

5. Pull Overs

• Roll into a bridge position on the ball.
• Position yourself on the ball; head and shoulders should make contact with the ball.
• Take a strong safe position by adopting a wide stance.
• Once comfortable with ball set up, position the weights in an extended position above the chest.
• From here slowly lower the weights (with extended arms) behind the head towards the floor.
• Only go as far as you feel comfortable.
• Gradually build up to full range of movement with exercise.
• Keeping the arms extended bring the weights back to the starting position.

6. Curl + Press

• Elbows should be close to body.
• Keep shoulders back.
• Start with arms extended.
• Complete a full curl then press above the head.
• Slowly lower the weight back down by reversing upwards phase.

7. 3 min C.V. (of choice)

• Pace yourself!

8. Alternative dorsal raises

• Raise left arm and right leg at the same time.
• Repeat on opposites.
• Keep toes and fingers extended.
• Lift leg from hip joint not knee joint(keep leg straight).
• Left arm from shoulder joint not elbow(keep arm straight).

10(a). Plank

• Arms should be aligned with shoulder joint.
• Try to make an invisible line from the ankle-hip-shoulder joint.
• Head should be relaxed and facing down and hold for 30 seconds.

10(b). Advanced plank

• Raise one foot off the floor by six inches.
• Make sure leg is extended and toes are pointed.
• Repeat on the other leg for the same time limit (30s).