3 more moves for festive fitness

How are you getting on with Ian's 3 moves to keep you fit that we sent out last week? Now, no judgement if you haven't moved from the sofa, down time is very important after all, but if you have tried them and you need a few more moves to add to your programme, let's step it up a gear.

Sjaan has devised 3 more exercises that will target the areas where you need it most to get the blood flowing, plus they're a great mood booster if you're feeling a little blue post Christmas. Check out the video and full instructions below!

Lunge and Shoulder Press

Start in a lunge position, one foot in front of the other, front knee bent, making sure your knee isn't over your front ankle.

Hold a weight in each hand, arms long by your sides.

Bring a slight bend into the back knee to start, tailbone lengthening down and spine long

Inhale, ground into back heel and straighten the back leg, thigh lifted and engaged as you extend your arms forward and up, keeping them straight and palms facing down.

Lengthen through your back body from your heel all the way to your weights

Draw your arms back to your sides

Exhale as you lunge deeply into the back knee, opening your arms out to the sides, drawing up to shoulder height.

Return to standing position.

Repeat for 2 sets of 10 reps

Squat Jumps

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

Place your feet shoulder-width apart or slightly wider. Clasp your hands together in front of your chest

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.

Engage your core, charge down into your feet and jump up explosively.

When you land, lower your body back into the squat position to complete one rep. Try to land as quietly as possible, which requires control.

Repeat for 2 sets of 10 reps

Chest Tap Push-Up

Get in to a standard push-up position with your hands slightly wider than shoulder-width apart. Your body should form a straight line from your shoulders to your ankles.

Keep your core tight and your spine lengthened

Bend your elbows to lower your torso toward the floor, pause, and then press back up to the starting position.

Once there, tap one shoulder with the opposite side's hand.

Try not to let your body sway from side to side as you tap your shoulder, keep your hips level.

Bend your elbows again, lower towards the floor, push back up and repeat on the other side. 

Keep your elbows in towards your sides throughout the exercises.

Repeat for 2 sets of 10 reps 

Timetable


28 December 2016

Categories: Power Plates Fitness London