SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2
35 Episodes
"Full Body Armour" you will hear me say this all the time, your muscles are your armour. Never lose sight of this we need strong muscles to protect our quality of life, freedom of movement and independence. Focus is on nurturing strength training exercises designed to help you use as many muscle groups as possible. We train to protect our increasingly vulnerable joints, particularly during midlife the menopause causes us to have constantly fluctuating hormones which can impact our connective tissues and stunt the growth of muscles. Loss of muscle can sneak up on you and can have devastating consequences on your life. Two strength/resistance training sessions per week with Two days of rest in between ensures quality recovery and increases one's ability to grow lean muscle mass. Always working to prevent injuries and inflammation along the way. This is an Eight week programme designed to help you starting from where you are today. Using body weight, bands, tins, and gradual increases in weights we can progress through the programme. We use various muscle stimuli so we can grow safely.
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STRENGTH TRAINING PART 1
WEEK 1 Back to basics week fundamentals of your daily movements
Hinge
Squat
3 Ps poses -
STRENGTH TRAINING PART 2
Two days of rest in between these sessions really facilitates quality recovery and allows time for muscle growth. We need lean muscle mass to protect vulnerable joints so you can continue to have freedom of movement daily and not be in pain.
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45 MINS WEEK 3 DECEMBER STRENGTH TRAINING PART 2
Episode 1
In todays session 1 snatches 2 side lunges with holds 3 arm combo 4 bridges + chest combo .Two days of rest in between these sessions really facilitates quality recovery and allows time for muscle growth. We need lean muscle mass to protect vulnerable joints so you can continue to have freedom of...
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47:03Episode 2
45 MINS WEEK 3 STRENGTH TRAINING PART 1
Episode 2
1 DOUBLE ARM SWING THROUGHS + SHD PRESSES 2 WALL PLIE SQUATS 3 ARM COMBO 4 PRESS UPS
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45 MINS WEEK 2 DECEMBER STRENGTH TRAINING PART 2
Episode 3
In todays session we have 1 double arm swing throughs 2 wall sit variations 3 press ups variations 4 arm combos
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47:02Episode 4
45 MINS WEEK 2 STRENGTH TRAINING PART 1
Episode 4
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45 MINS WEEK 1 DECEMBER STRENGTH TRAINING PART 2
Episode 5
LOTS OF TIME UNDER TENSION SNATCHES -WALL SITS -SIDE LUNGE- PRESS UPS
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45 MINS WEEK 1 DECEMBER STRENGTH TRAINING PART 1
Episode 6
WEEK 1 we introduce more isometric holds benefits include:
Strength: Isometric exercises can help you build strength up to 66% faster than lifting weights. They can also help you maintain strength
Bone density: improve your bone density
Posture:can help improve your posture
Blood pressure: we use... -
45 MINS WEEK 3 NOVEMBER STRENGTH TRAINING PART 1
Episode 7
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45 MINS WEEK 2 NOVEMBER STRENGTH TRAINING PART 2
Episode 8
In this class we added in some rows, plank tap ups snatches, side lunges
Two days of rest in between these sessions really facilitates quality recovery and allows time for muscle growth. -
45 MINS WEEK 2 NOVEMBER STRENGTH TRAINING PART 1
Episode 9
Great way to start week with some variations on the squats 1 squat to curtsy + shd press + hammer curls 2 wall sits + ban + heel raises 3 bridge + chest press + 3/4 press ups 4 arms combo
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ON DEMAND WEEK 1 NOVEMBER STRENGTH TRAINING PART 1
Episode 10
Today was 1) double arm swing throughs into hold+ squat and shd press 2) wall sits bands + calf raises 3) side lunges + pulses 4) bridges + chest presses with holds time under tension to inprove shoulder stability + press ups and bonus biceps 10/10/10s
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45 MINS WEEK 4 OCTOBER STRENGTH TRAINING PART 2
Episode 11
Two days of rest in between these sessions really facilitates quality recovery and allows time for muscle growth. We need lean muscle mass to protect vulnerable joints so you can continue to have freedom of movement daily and not be in pain.
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45 MINS WEEK 4 OCTOBER STRENGTH TRAINING PART 1
Episode 12
Week four you should be feeling comfortable with the moves, how they feel and how they work for you. Gradual increase in weights as you progress through the week. 1) double arm swing throughs into holds into Arnies 2) wall sits with band and bicep curls 3) side lunge with rows 4) press up variations
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45 MINS WEEK 3 OCTOBER STRENGTH TRAINING PART 2
Episode 13
Today we are using variations on the exercises in the programme. 1) SNATCHES + SHD PRESS 2)WALL SITS + BAND + LATERAL RAISES 3) SIDE LUNGES + HAMMER CURLS INTO SHD PRESSES 4)WALL PRESSES BRIDGE + CHEST PRESSES + FLYS BONUS 10 10 10S
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48 MINS WEEK 2 OCTOBER STRENGTH TRAINING PART 1
Episode 14
we are all doing so well so good to see all the press up variations working so well. 1 double arm swing throughs 2 wall sits with band + weights 3 press up variations 4 side lunges with rows
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50 MINS WEEK 1 OCTOBER STRENGTH TRAINING PART 1
Episode 15
Should be feeling comfortable with the exercises and maybe ready to up the weights 1) double arm swing throughs 2) wall sits with banded wall sits and or lateral arm or bicep curls 3)side lunges with rows 4) press up combo
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48 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 2
Episode 16
In this session we use some alternatives including bands which are fantastic when you are away from home. We continue to connect with the exercises, setting our intentions with form and using time under tension for certain exercises. 1) double arm swing throughs into shoulder holds and presses 2)...
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46 MINS WEEK 3 SEPTEMBER STRENGTH TRAINING PART 1
Episode 17
In this session the exercises should now be feeling familiar and as you get stronger you can increase the weight or slow the movements down so more time under tension focus on strengthening around the tendons. Always remember to go with what your body is feeling and use alternatives where needed ...
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45 MINS WEEK 3 SEPTEMBER STRENGTH TRAINING PART 2
Episode 18
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45 MINS WEEK 2 SEPTEMBER STRENGTH TRAINING PART 1
Episode 19
In this class we start with 3 sets of all the exercises 1) DOUBLE ARM SWING THROUGHS TO SHOULDER HOLD AND PRESS 2) WALL SITS + BICEP CURLS 3+SIDE LUNGES + ROWS 4) PRESS UP COMBO and a little bicep bonus
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45 MINS WEEK 2 SEPTEMBER STRENGTH TRAINING PART 1
Episode 20
In todays class its 1) squats + chest presses for those incredible core muscles 2) side lunges + rows for those powerful back muscles 3) wall press ups 3/4 press ups + reaches super challenging for core and shoulders 4) SL glute bridges fabulous for those glutes to support knees and ankles.
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49:53Episode 21
BACK TO BASICS PART 2 STRENGTH TRAINING
Episode 21
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ON DEMAND WEEK 12/12 STRENGTH TRAINING PART 1 - 07/29/2024
Episode 22
STRENGTH TRAINING PART 1
