12th - 17th Sept - 50/10:

Spotty Dog

Equipment - None

Basic
Standing tall. Keeping arms straight throughout, as you bring one arm up above the head, step the opposite leg back. Repeat on the other side.
Intermediate/Advanced
Same as basic only this time do a jump to switch legs.

Wall Squat

Equipment - Hand weight

Basic
Leaning against a wall. Drop down into a seated position and hold. Raise arms out in front.

N.B anyone with knee problems should only bend as far as the knee will allow.
Intermediate
Same as basic except hold a weight to the chest.
Advanced
Same as basic however hold the weight away from the body. There are two options with the weight.
1) Elbows tucked into the body and weight extended away from the body.
2) Shoulders against the wall, arms outstretched at shoulder height with the weight.

Plank Ups

Equipment - Mat

Basic
Standing against the wall, place hands at shoulder height. Step back from the wall onto the balls of your feet. With stomach pulled in and back straight, lower left or right arm to the wall, placing the forearm on the wall. Bring the other arm into the same position. With the leading forearm push the arm away from the wall bringing the hand to the wall and do the same to the other side returning to the start plank position. Repeat but start on the opposite side so that there is fair distribution.

NB. For all levels, to make it more challenging encourage members to start on one side for one set and then switch for the next set. Where the number of sets are 3, you will need to give the members a switch half way through the final set.
Intermediate
Come onto the matt on all fours, with stomach pulled in and back straight. Bring the hands slightly ahead of the shoulders. With stomach pulled in and back straight, lower left or right arm to the floor, placing the forearm on the mat. Bring the other arm into the same position. With the leading forearm push the arm away from the matt bringing the hand to the wall and so that only the hand rests on the mat and do the same to the other side returning to the start knee/plank position. Repeat but start on the opposite side so that there is fair distribution.
Advanced
Same as intermediate however get into plank position. Starting on all fours with shoulders aligned with the hands, extend one leg out, then the other bringing the body into plank. Ensure the back is parallel to the mat so that the bottom isn’t raised up towards the ceiling.

Bent Over Row

Equipment - Resistance Band, Dumbbell, Weights for both hands

All
With Resistance Band (RB)
Place both feet, shoulder width apart on RB. Place hands through each end of the RB. Stand tall. Slight bend in knee. Hinge upper body forward as if bowing. Bend arms up, pulling RB, elbows to waist.

OR with individual weights
Place both feet, shoulder width apart. Bow the body forward by hinging at the hip and create a slight bend in the knees. Ensure the back stays straight by opening the chest and squeezing the shoulder blades together. With both weights in the hands and arms full extending, bend the arms, pulling the weight towards the body, keeping elbows tucked in before returning the arm to the start position.


Skip Arm Raises

Equipment -

Basic
Standing, bring arms up so that elbows are at shoulder height and arms raised at a right angle. Start marching on the spot throughout and bring the arms towards each other for 4 reps. Then for 4 reps raise the arms above the head with hands meeting in the middle.
Intermediate/Advanced
Same as basic except skipping instead of marching

Lateral Step Jumps

Equipment -

Basic
Step out to the right or left and using the same side reach for the opposite foot. Keep the back straight. No rounding. Step back and repeat on the other side.
Intermediate/Advanced
Jump out to the side and at the same time reach with the same side arm to just head of the opposite foot. Stand back up and immediately jump out to the other side and reach for the floor. Repeat this for the set, always aiming to keep the back straight. No rounding.

Lying Chest Press

Equipment - Hand weights, mat

Basic
Stand against a wall with arms wider than the body, pressed against the wall. Step back so that the body is angled to the wall, keeping the heels off the floor. Bending the arms, lower the body towards the wall as if doing a wall press-up. Return back to start. Make sure as the body is lowered that your neck doesn’t reach towards the wall before the body.
Intermediate/Advanced
Lying on the mat, holding weights fully extend arms above the head. Turn the hands so that the palms are facing outwards. Bend legs so that feet are flat on the floor and the back is fully engaged with the floor. Start the ned the arms until the upper arms are fully connected to the mat. Drive the arms back up until the arms are fully extended above the head. Repeat.

Rotate & Reach

Equipment - Mat

Basic
Standing tall with arms fully extended out to the side. Keeping the arms in this position, twist the body one way whilst lifting the opposite knee to reach the arm. Return to standing and repeat on the other side. Keep doing this rotation movement for the set.
Intermediate
Lying on the back with legs extended, tilt the pelvis slightly up so that the back is connected to the mat. Place hands behind the head putting the full weight of the head into the hands and with elbows facing outwards. Lift the shoulder from the mat, gently twisting one side round whilst lifting the opposite leg from the floor. Either reach the hand to the knee or to the foot whilst keeping the back connected to the floor throughout and just shoulders lifted. Keep repeating this movement from side to side.
Advanced
Same as intermediate only this time curl the whole body off the floor, twist the body whilst lifting the opposite leg off the floor so that the hand and foot can meet in the middle. Return back to the mat and repeat the movement on the other side.


NB. Watch for members jolting up and relying on momentum rather than using the abs. If this happens encourage them to go back to intermediate and keep the back connected to the mat until they are stronger in the abs.
Standing tall with arms fully extended out to the side. Keeping the arms in this position, twist the body one way whilst lifting the opposite knee to reach the arm. Return to standing and repeat on the other side. Keep doing this rotation movement for the set.
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