Fit Club Vodcast

You will be able to check out the weekly fit club vodcasts here :

Watch Simon's introduction here

Part 1 : Our first ever lot of exercises and they are so simple       

Watch Simon doing the exercises here!!

Calf raises - Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them. Repeat 20 times.

Football foot drill - At practice, football players practice rapidly tapping their feet in place, simulating a run. Do the same thing while seated, for 30 seconds at a go.

Arm pump - Pump both of your arms over your head for 30 seconds

Wall sits - Rest your back against a wall and move your feet away from the wall. The wall should be supporting the weight of your back and your knees should be bent. Hold the position as long as possible. repeat 4 times

Pretend jump rope - Hop either on both feet at once or alternating feet.Aim for 30 secs to begin then try to increase as you improve.

 

 

Part 2: Watch Simon doing the next lot of exercises here

 

Step ups onto bottom step of stairs and down - Bring right leg first onto step then bring left leg up to step then right leg down and left leg down.repeat 10 times . Then repeat left leg first 10 times. Do 20 each leg. Increase speed to add difficulty

Leg extensions - While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Alternate sides

Shadow boxing - Stand with fet apart in relaxed stance and bring fists up in front of shoulders. Punch straight out in front of you ith alternate arms as fast as possible and continue for 30 secs. Aim to improve to 1 min over practice.

Gluteal Squeeze -  Tense up the muscles of your rear end and hold for a count of 10

Skip with pretend rope - Circling wrists and increase spedd of foot movement over 1st session speed. Bring knees up high for added difficulty.

 

 

Part 3: Watch Simon doing the exercises here


Hip flexions - While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable.

Chair curls - Hold a water bottle or tin of beans in each hand. Rest upper arms against torso and curl up bottles from elbow to chest and lower under control. Keep upper arms firmly against torso as there should be no upper arm movement.repeat 15-20 times

Shoulder press - With water bottle or tins. Hols water bottles to side of shoulders and push up towards the sky. When arm fully extended bring back down to shoulder level under control. Slowly repeat 15-20 times

Lateral raises - Again with weights in each hand let arms hang to sides against body. Raise up arms outwards until they are parallel to floor. And arms are straight  with hands at shoulder level. Bring down to sides. !5-20 each side in slow controlled fashion

Curl to shoulder press - Combine the 2 already previously described exercises. Curl up the weight and when weight is against chest press up overhead. Reverse movement. That’s 1 repetition. Repeat 15-20 times

 

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