3 moves to keep you fit and festive

Christmas is almost here and we are getting excited. We all deserve a bit of rest but if you are keen to keep up your daily routine, we've put together a few programs for you. Read on for 3 moves from Ian that you can do anywhere or head to our blog for the video. Don't have weights or a kettle bell? A bag of spuds, your heaviest present or even a big box of chocs will do! Just make sure they are even on both sides!

 

Reverse Fly Shoulder Stretch

Stand with a slight bend in your knees, chest lifted and long spine

Holding the weights, bend your elbows and draw your arms together in front of your chest.

Inhale, keep your elbows bent and open your arms out with control, contracting your shoulder blades

Exhale, raise arms above your head, bringing weights to touch

Inhale and release your arms back down by your sides, elbows bent, chest open

Exhale, return to starting position.

Repeat for two sets of 15 reps

Squat, Bicep Curl and Shoulder Press

Stand with your head facing forward and your chest held up and out.

Place your feet shoulder-width apart or slightly wider. Extend your hands towards the floor holding the kettle-bell. 

Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward and be careful of rounding into your upper back. Lengthen down through your tailbone.

Bring your thighs as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.

Holding your squat, inhale and bend at your elbows to curl the kettle-bell towards you.

Exhale as you straighten your legs, keeping a slight bend in your knees as you raise the kettle-bell overhead.

Inhale, squat down and draw the kettle-bell back to your chest

Exhale, return to starting position. 

Repeat for 2 sets of 10 reps.

Squat and Upright Row

Inhale, Take your squat as above, this time holding your kettle-bell with an overhand grasp.

Exhale, pressing down and straightening your legs as you draw the kettle-bell up towards your chest

Inhale, bend your knees and return to starting position

Repeat for 2 sets of 10 reps.

Book into Ian's Power Plate class


20 December 2016

Categories: Power Plates Fitness