Block 25, Week 6, 3 of 3 : 15th -20th August

Skipping

Equipment - Skipping ropes if they have them and just skip for the set or do the following

Basic
Imagine a skipping rope in each hand. March on the spot and circle the hands.
Intermediate
Imagine a skipping rope in hands. Circle the hands whilst shuffle jump the feet.
Advanced
Imagine a skipping rope in hands. Circle hands whilst running on the spot.

Single Arm Squat Thrust

Equipment - Small weights

Basic
Standing with one arm against shoulder with the other outstretched for balance. Keeping shoulder pulled back (imagine the golf ball between the shoulder blades), and eyes forward. Imagine a seat behind you. Start to hinge the hips backward, dropping the body down as it sitting on the chair, pushing the knees out as your drop. At the same time take the arm against the shoulder and thrust it up towards the ceiling, punching the air. As you return to standing, allow the arm to drop back to shoulder height and repeat on the same side. Second set repeat on the other side.
Intermediate/Advanced
Same as basic except place a weight in the hand that is at shoulder height and thrust the arm up into the air as you enter into squat.

N.B. Ensure as the weight is punched into the air that once the arm is fully extended that the weight is behind the head. Slightly extend the neck forward a small amount so that the arm sits just behind the ear. Watch for the arm coming forward as a contraindication. Where this happens take the weight away to practice the thrust.

Lying Chest Press Glute Squeeze

Equipment - Barbells, Dumbbells

Basic
Come to the wall. Place hands at chest level and then slightly wider than the body. Bring the hands to the wall and step back with heels off the floor. Lift the heels off the floor. Start to bend arms so that the body heads towards the wall. Once as close as possible, push back to start position. Then lift one leg up and away from the body, squeezing the bottom. Repeat on the other leg then go back to the push-up.
Intermediate/Advanced
Lying on the mat, holding weights fully extend arms above the head. Turn the hands so that the palms are facing out towards the opposite wall. Bend legs so that feet are flat on the floor and the back is fully engaged with the floor. Then push the feet into the mat which will naturally lift the bottom from the floor. Squeeze the bottom and hold in this position which doing the chest press. Start the bend the arms at the elbow, lowering the upper arm to connect with the mat. There should be a right angle at the elbow when it meet the mat. Drive the arms back up until the arms are fully extended above the head. Repeat.

NB. If the back starts to dip or there is any lower back pain, bring the back to connect fully to the mat and just do the chest press.

Push Up Hold

Equipment - Mat

Basic
Place hands against the wall at chest level and wider than the body. Step the feet away from the wall so the body is angled away from the wall with arms straight. Now lower the body towards the wall as close as possible and then hold for the duration of the set.
Intermediate
Lying on the mat, bring the hands directly by the chest as a support. Draw the stomach in, push hands into the mat which will start to elevate the body. Bring the upper body an inch away from the mat and hold, keeping the knees on the floor as a support. Hold in this position for the set however drop to the floor if a rest is needed. Then resume position.
Advanced
Same as intermediate however have the body fully outstretched and aim to bring the whole body an inch off the floor. Only the hands and feet should be on the floor for the duration of the set.

Jump Floor Tap

Equipment -

Basic
Step out left or right. Hinge hips back and squat down, reaching one hand to the floor between the legs. Return to standing and repeat on the other side. Try to look forward to prevent the upper body from collapsing, keeping the back straight.
Intermediate/Advanced
Feet together with arms straight and finger tips pointing to the floor. Jump our to squat position keeping the body upright. The goal is for the finger tips to touch the floor. Power back up to standing and jump the feet back together. Repeat.

Skaters

Equipment - Chair

Basic
Lean forward whilst keeping hands on the back of a chair for support. From there bring the left foot behind the right leg and bend both legs into a curtsy position. Straighten the legs bringing the left foot back to standing position. Repeat the same movement on the other side.
Intermediate
Same as basic only this time remove the chair and as bring the left foot behind the right, reach the right hand to the floor. Come out of the curtsy position to standing and repeat the same movement on the other side.
Advanced
Do the same as intermediate however add a jump in the middle to transfer from one side to another.

Lunge to Lateral Raise

Equipment - Weights

Basic
No weights. Standing with feet shoulder width apart. Looking ahead with core engaged, shoulders back, keeping arms straight, lift them out to the side and above the head. Return before stepping one foot forward, slightly more than a usual step. Bend the back knee as if kneeling into lunge position. From there, push from the front leg to help stand up and return front leg back to the start position. Alternate the arm lift and lunge forward and repeat

N.B – When lunging the aim is to keep the body upright and not rock forward. If the body collapses, then go back to lunges using a chair for support to build the balance and strength in the core.
Intermediate
With weights. Same as basic breaking the lateral raise and lunge into two.

N.B. Watch for poor form with lateral raise and shoulders shrugging as the weight is lifted. Again watch for the body rocking forward in the lunge and the body collapsing. Should this happen, break up the lateral raise with the lunge or go back again to lunges and working on keeping the upper body upright.
Advanced
With weights. Same as intermediate. Lateral raises can either be to shoulder height or all the way above the head.

N.B Watch for poor form with the lateral raises and shoulders shrugging towards the ears. Where this happens, remove the weight or only raise the weight to shoulder height.

Bicep Curl

Equipment - 15KG/12KG/10KG resistance bars, 3KG/5KG Dumbbells

Basic
Standing with feet shoulder width apart. Bottom squeezed and stomach engaged. Holding the bar/weight with elbows tucked, arms fully extended. From there, lever the arms up lifting the bar to chest height, always keeping elbows tucked in for support.

Important: If the weight feels a little light, create tension in the arms by squeezing the weight, then keeping that tension, lift the weight. Suddenly it feels a lot heavier. Other alternative is to increase the speed of reps.

If weight is too heavy, then choose a lighter load, or indeed find light dumbbells and do alternate bicep curls.

Sit Up Shoulder Press

Equipment - Mat, hand weights

Basic
Standing with feet shoulder width apart. Bottom squeezed and stomach engaged. Holding the bar/weight with elbows tucked, arms fully extended. From there, lever the arms up lifting the bar to chest height, always keeping elbows tucked in for support.

Important: If the weight feels a little light, create tension in the arms by squeezing the weight, then keeping that tension, lift the weight. Suddenly it feels a lot heavier. Other alternative is to increase the speed of reps.

If weight is too heavy, then choose a lighter load, or indeed find light dumbbells and do alternate bicep curls.
Intermediate
With weight, repeat Basic 2 movement so that the upper body doesn’t completely connect with the mat.

N.B. This movement where the member starts on the mat and curls back as far as possible is a great option for those who find when they reach the mat, they then have to jolt themselves back up as there’s then a reliance on momentum. Starting upright and curling back as far as possible before that point of collapse is a great starting point to building core strength.
Advanced
Repeat intermediate however this time curl back the upper body to the floor completely. If you find you can’t come back up to start position without jolting, then go back to intermediate where you curl back as far a possible.
Copyright © 2022 We Are Fit Attitude. All Rights Reserved
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram