Don’t forget to read part 1 and 2 of my blogs to know the workout rules, the technical spill and the exercise prep!
Read and raring to go?! Here goes....!!
Warm up
A 10 minute brisk walk around the block will raise your heart rate and get those muscles warm and ready for a workout. If the great outdoors isn’t your preference, a 5 minute March will do the trick. In the comfort of your own home, lift the knees and pump your arms. Do this for approximately 5 minutes or until you feel warm.
As we introduced some resisted work into your last workout, we will continue to build on this. As before, if you don’t have a set of small dumbbells at home, grab 2 x small household items such as food tins to add that extra bit of resistance to your exercises.
Ensure you have plenty of water at hand. And don’t forget, you should be able to hold a conversation throughout. If at any point point you feel breathless, stop, recover, and return to the exercise when you feel ready to do so.
Squats
Holding your Dumbells/weighted items at your side. Head and chest lifted. Lower yourself to a seated position, bending at the knees. As your bump begins to grow, turn your feet out slightly to enable the range of movement. Engage your core, keep your back straight. Return to standing. Repeat.
Beginners - 3 x 12
Advanced - 3 x 20
Squat and press
Hold onto 1 x dumbbell/weighted item at chest level. Repeat above movement. As you return to standing, press the weight above your head, keeping a slight bend in the elbow. As you lower back into the squat position, lower the weight back to chest level. Engage your core and keep your back straight.
Beginners - 3 x 12
Advanced - 3 x 16
Lateral raise
Standing with feet hip width apart. Hold 2 x dumbbells/weighted items at your sides. Keeping a slight bend in the elbow, lift the arms out to the side up to shoulder height, then return slowly back to starting position. Engage your core.
Beginners - 3 x 12
Advanced - 3 x 15
Shoulder shrugs
Standing with feet hip width apart. Hold 2 x dumbells/weighted items at your sides. Keeping both arms straight, lift the shoulders up, as if drawing them
Up to your ears. Squeeze at the top, hold for 2 seconds, then lower slowly to starting position. Keep your head and chest up and core engaged.
Beginners - 3 x 15
Advanced - 3 x 20
Bicep curl
Using both weighted items, hold the weights at your thighs. Feet hip width apart. Engage your core. Keeping the elbows in tight against you ribs, pull the weights up to chest level, then slowly lower returning to starting position.
Beginners - 3 x 15
Advanced - 3 x 20
For those who are advanced, a ten minute brisk walk after the above will be a great way to finish!
Whatever ability, ensure you finish with some gentle stretches. Hold these for around 10 seconds each.
Good luck and enjoy!!
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If you have any questions, just shout!
Holls x
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