International Personal Trainer / Fitness Model

STEP 1

STARTING POSITION

STEP 2

RAISE BODY UP, SQUEEZE GLUTES, HOLD CORE STRONG.

STEP 3

ROLL BALL TOWARDS GLUTES, KEEPING CORE RAISED.

RETURN TO STEP 1.

ADVANCED

REPEAT STEPS 1,2,3 SINGLE LEG FOR FULL REPS,

REPEAT OTHER SIDE

SHOULDER PRESS STANDING POSITION.

NEUTRAL STANCE-SOFT KNEES, STRONG CORE, CHEST UP, SHOULDERS BACK/DOWN

HOLD 1 A LIGHT WEIGHT DUMBBELL STILL/ISOMETRIC, THE OTHER GOES THROUGH THE FULL SET OF REPS, THEN THAT DUMBBELL STAYS IN ISOMETRIC HOLD AND REPEAT REPS OTHER SIDE.

THIS EXERCISE BRINGS LACTIC ACID QUICKLY TO MUSCLE, LEARN TO ENJOY THE BURN

START WITH BASIC PLANK

TWIST TO SIDE HAND UP TO WARRIOR POSE

REPEAT ON OTHER SIDE,

THAT’S 2 REPS COMPLETE 20

REPEAT FOR 3 SETS

THIS IS A ADVANCED CORE EXERCISE, ALSO TARGETING THE OBLIQUES AND STABILIZING MUSCLES

ONLINE CLIENT TECHNIQUE POINTS

KEEP CHEST UP

SHOULDERS BACK DOWN

DOWNWARD MOVEMENT-SQUAT DEEP THROUGH HEELS

WEIGHT RESISTANCE HANGING CENTRE, LOW

KNEES IN/LINE WITH TOES OR BEHIND

RISING-COME UP ON TOES WHEN

GREAT COMPOUND EXERCISE TO WORK THE LOWER BODY HITTING THE GLUTES AND ADDUCTORS (INNER THIGHS)