19th - 24th Sept : Tabata, 20/10:

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.

Squat Burpee

Equipment - Chair or low stool

Basic
Standing facing the chair, come into squat position by pushing the hips back and bending the knees. Whilst still in squat position, place both hands onto the chair ensuring shoulders are in line with the hands. From there keeping the back straight either step out into plank position or jump with both feet out into plank position. Return back to standing and repeat the movement.
Intermediate
Same as basic only using a stool.

N.B. No need for the coach to demo with both a chair and stool. Use a chair.
Advanced
Come into squat position by pushing the hips back and bending the knees, keeping the back straight. Whilst still in squat position, reach to the floor. From there jump out into plank before returning to standing.

N.B. Keep feet wide throughout as it helps to create a fluid movement.

Lunge Twist

Equipment - One weight

Basic
Cross arms across the chest. Step forward and lower the body by dropping the back knee down as if kneeling on the floor. Once lowered, twist the body towards the front leg. Return to facing forward before pushing the front leg back out of lunge and return to standing.

N.B. If members are struggling with balance, just continue to practice the lunge using the wall for support.
Intermediate
Same movement as basic only this time hold a weight at chest height.
Advanced
Same as basic only this time take the weight and place it away from the body by tucking the upper arm into the body and extend the lower arm at a right angle away from the body.

Tricep Extension

Equipment - x2 weights

All
Standing with both weights in hands. Imagine a golf ball has been placed between the shoulder blades and must stay there for this exercise. Keep back straight. Bend the arms so that there is a right angle at the elbows. Tuck the upper arm into the body and keep it in this position for the duration of the exercise.

Plank Curl Press

Equipment - Dumbbells

Basic
Standing with weights in both hands resting on the thighs. Roll the shoulders back and pinch shoulder blades together so the back is straight.
Start to slide the bottom back and hinge upper body forward, letting the weights travel down the leg. Always keep the back straight, with the head looking slightly ahead so the neck is in line with the rest of the spine. Once the body is horizontal to the floor, return to upright standing position. Twist the weights so palms are facing away from the body. Curl the weights to chest height (bicep curl). Then twist the weights so palms are facing inwards, pushing the weights above the head (shoulder press). Being the weights back to shoulder height. Twist the hands so palms are facing towards the chest and return the weights to start position
Intermediate
Standing with weights in both hands with palms facing towards each other. Keeping the back straight by sliding the hips back, bring the weights to the floor. From there step both legs out into plank position. Step legs back and come to standing. As the weights come off the floor, twist them so palms are facing away from the body. Curl the weights to chest height (bicep curl). Then twist the weights so palms are facing inwards, pushing the weights above the head (shoulder press). Being the weights back to shoulder height. Twist the hands so palms are facing towards the chest and return the weights to start position.
Advanced
Same as intermediate only instead of stepping out into plank, jump.
Standing with weights in both hands resting on the thighs. Roll the shoulders back and pinch shoulder blades together so the back is straight.
Start to slide the bottom back and hinge upper body forward, letting the weights travel down the leg. Always keep the back straight, with the head looking slightly ahead so the neck is in line with the rest of the spine. Once the body is horizontal to the floor, return to upright standing position. Twist the weights so palms are facing away from the body. Curl the weights to chest height (bicep curl). Then twist the weights so palms are facing inwards, pushing the weights above the head (shoulder press). Being the weights back to shoulder height. Twist the hands so palms are facing towards the chest and return the weights to start position
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