Friday 1st May 2020

Warm Up

• ·       Rotate ankles, knees, hips, arms & shoulders to warm up the joints
• ·       Jogging on the spot for 1 minute
• ·       3 Inchworms
• ·       10 Squats
• ·       10 Sit Ups
• ·       10 Jumping Jacks

Strength Day

It’s going to be cold so stay out of the wind and do some strength work or as much as you can with what equipment you have.

Rest between sets

Bicep Curls

• ·       4 sets of 10 each arm
• ·       Slow them down to make them harder
•  

Tricep Extensions

• ·       4 sets of 10 each arm
• ·       One hand & knee on a bench, seat, box etc., the other leg standing & DB or KB in the other hand
• ·       Upper arm beside & parallel to the body
• ·       Extend the forearm only to straighten the arm & squeeze briefly.
• ·       Do not move the upper arm

Push Ups – wide arms

• ·       4 sets of 5
• ·       Position hand wider than usual, about level with chest.
• ·       Descend to about one fist with above the ground and press out to full arm extension.
• ·       It’s an upside down bench press
• ·       Slow it down to make it harder

Press

• ·       4 sets of 10 each arm
• ·       DB or KB at shoulder & press overhead slowly to full arm extension

Lunge

• ·       4 sets of 10 each leg, not alternating
• ·       Lunge forward & descend keeping the torso vertical.
• ·       Press up, then back to standing tall
• ·       Complete 10 on each leg before changing
• ·       Add weight if you can – DB, KB, backpack, water container, small child, teenager, adult, whatever you need.

If you feel the need for a run, walk etc., add it at the end before the stretches. Stay warm.

Stretch

• ·       Bicep/forearm – arm straight, palms up. Hold the hand on the straight arm with the other & bend the wrist to get a stretch down the front of the arm.
• ·       Tricep – arm straight up, then bend to touch your back; lean on a wall t stretch down the upper arm.
• ·       Chest – arm outstretched holding a door, wall, pole & lean away, stretching across the chest.
• ·       Hamstring – sit & reach
• ·       Quads – leg up to butt & hold; this can be done laying down
• ·       Hold each stretch for 20-30 secs.