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The gym is not always the best place to get fit. It may be a bit of a drive away (even 10 minutes each way can turn a 1 hour sesion into an hour and a half, which you may struggle to fit into your day), you may not like other people gawking at you or you may not fancy the fees. A half hour workout at home with just 2 bits of kit, (dumbells and a stability ball) done 3 or 4 times a week can be more effective than hours slogging away in the gym. Supersetting (alternating between upper body and lower body) keeps recovery times between exercises short and also gets the heart rate up in a time-efficient way. Remember to warm up using some body weight exercises like squats and push ups, skipping is also good or use the stairs/a step to get you going. Choose a weight that will take you close to failure for the last few repetitions. Take 2 seconds to lift the weight up and 2 to lower it down.
1 – Gym Ball Push up-
2 – Dumbbell Lunge-http://www.youtube.com/watch?v=rSvAMBGbQAY
3 – Dumbell bent over row-http://www.youtube.com/watch?v=s-c7Zz2VjwI
4 – Jumping squat-http://www.youtube.com/watch?v=eZZc18uX-q8
5 – Reverse Flye on the Ball-http://www.youtube.com/watch?v=R7tq3c6HOI8
6 – Hamstring Curl on the Ball-http://www.youtube.com/watch?v=czf-1snzG2c
7 – Lunge with a shoulder press-http://www.youtube.com/watch?v=ldmgZjJzyEo
8 – Dumbell Woodchop-http://www.youtube.com/watch?v=GuiEZWIHWrA
9 – Plank on the Ball-http://www.youtube.com/watch?v=AqnN2_gt9Ko
There are lots of good demos of these exercises on Youtube, have a look. If in doubt one of our personal trainers can do a session or two with you to show you the ropes and then set you free!! Apologies for some of the presenters in the clips, it’s beyond our control!