SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2
79 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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45 MINS WEEK 4 MAY STRENGTH TRAINING PART 2
Episode 1
1 ELEVATED SQUATS + BICEPS + SHD PRESSES, 2 NORDIC REVERSE CURLS, 3 SIDE LUNGE REVERSE CURLS, 4 ROWS DOWNWARD DOG + PLANK + CHEST PRESS, 5 BRIDGE + FLYS, 6 SL BRIDGE + WEIGHT INTO 10 MINS EXTENDED STRETCH
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45 MINS WEEK 3 MAY STRENGTH TRAINING PART 2
Episode 2
1 ELEVATED SQUATS + BICEPS + SHD PRESSES, 2 NORDIC REVERSE CURLS, 3 SIDE LUNGE REVERSE CURL, 4 SL BRIDGE + WEIGHTS, 5 PULL OVERS + SHD PRESS + OR STAND UPS, 6 ROWS + DOWNWARD DOG + PLANK + CHEST PRESS, 7 BICEP 777S AND 10 MINS EXTENDED STRETCH
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45 MINS WEEK 3 STRENGTH TRAINING PART 1
Episode 3
1 ELEVATED SQUATS + BICEPS + SHD PRESS, 2 NORDIC REVERSE CURLS + WEIGHT, 3 SIDE LUNGE REVERSE CURL, 4 BRIDGES + CHEST PRESSES, 5 BRIDGES SL PRESS, 6 LOWER CORE SL RAISES + DOUBLE, 7 BICEP 777S, 8 TRICEP EXTENSIONS + EXTENDED STRETCH
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45 MINS WEEK 2 MAY STRENGTH TRAINING PART 2
Episode 4
1 ELEVATED SQUATS + BICEPS + SHD PRESS, 2 WALL SITS, 3 SIDE LUNGE + REVERSE CURL, 4 BRIDGE S LEG, 5 3/4 PRESS UP TAP UPS OR ROWS DOWNWARD DOG PRESS UPS, 6 BICEP 777, 7 LATERAL RAISES + VS + EXTENDED STRETCH
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45 MINS WEEK 2 MAY STRENGTH TRAINING PART 1
Episode 5
1 ELEVATED SQUATS +BICEPS + SHD PRESSES, 2 NORDIC REVERSE CURLS + WEIGHT, 3 SIDE LUNGE REVERSE CURL, 4 BRIDGE SL RAISE, 5 BICEPS 777 EXTENDED STRETCH AND BREATHE
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45 MINS WEEK 1 MAY STRENGTH TRAINING PART 2
Episode 6
1 ELEVATED SQUATS + BICEPS + SHD PRESSES, 2 SIDE LUNGE REVERSE CURL, 3 WALL SITS, 4 SL BRIDGES, 5 3/4 ROWS INTO DOWNWARD DOG + PLANK + CHEST PRESS, 6 BICEPS 777 INTO EXTENDED STRETCH
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45 MINS WEEK 1 MAY STRENGTH TRAINING PART 2
Episode 7
1 ELEVATED SQUATS + BICEP + SHD PRESS, 2 WALL SIT + LATERAL RAISES, 3 SIDE LUNGE REVERSE CURL, 4 3/4 ROWS INTO DOWNWARD DOG + PLANK + CHEST PRESS, 5 BICEP 777
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45 MINS WEEK 4 APRIL STRENGTH TRAINING PART 1
Episode 8
ELEVATED SQUATS +BICEPS + SHD PRESS, NORDIC REVERSE CURLS + WEIGHT, SIDE LUNGE REVERSE CURL, 3/4 PLANK ROWS INTO DOWNWARD DOG + PLANK CHEST PRESS, BICEP 777 INTO EXTENDED STRETCH
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45 MINS WEEK 3 APRIL STRENGTH TRAINING PART 2
Episode 9
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45 MINS WEEK 3 APRIL MIX IT UP STRENGTH TRAINING PART 1
Episode 10
1 SINGLE ARM SQUAT, 2 HALOS, 3 LATERAL RAISES + SA RAISES, 4 SHD YS + SA HOLDS,
5 BICEP VS + RAINBOWS, 6 BICEPS 777, 7 LYING PULLOVERS INTO SIT UPS OR STAND, 8 DEAD BUGS, 9 EXTEND ARMS AND LEGS, EXTENDED STRETCH
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45 MINS WEEK 2 APRIL STRENGTH TRAINING PART 2
Episode 11
1 RAISED HEEL SQUATS + BICEP INTO SHD PRESS, 2 NORDIC REVERSE CURL + WEIGHT, 3 KNEELING SIDE LUNGE, 4 3/4 ROWS + DOWNWARD DOG + PLANK, 5 BRIDGE + CHEST PRESSES, 6 BICEPS 777 + EXTENDED STRETCH
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45 MINS WEEK 2 APRIL STRENGTH TRAINING PART 1
Episode 12
ELEVATED SQUATS + SHD PRESS + BICEPS, NORDIC REVERSE CURLS, KNEELING SIDE LUNGE, 3/4 ROWS INTO DOWNWARD DOG + PLANK
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45 MINS WEEK 1 APRIL STRENGTH TRAINING PART 2
Episode 13
1 ELEVATED HEELS SQUAT + BICEPS + SHD PRESS, 2 WALL SITS + WEIGHTS, 3 NORDIC REVERSE CURLS, 4 KNEELING SIDE LUNGE, 5 3/4 PRESS UP ROWS DOWNWARD DOG PLANK, STRETCH, + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 1 APRIL STRENGTH TRAINING PART 1
Episode 14
1 RAISED HEELS SQUATS + BICEPS + SHD PRESS, 2 WALL SITS WEIGHTED, 3 NORDIC REVERSE CURLS, 4 KNEELING SIDE LUNGE, 5 BRIDGE + CHEST PRESSES, 6 3/4 ROWS + DOWNWARD DOG PLANK, 7 BICEPS + LATERALS + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 1 APRIL BACK TO BASICS STRENGTH TRAINING PART 2
Episode 15
DEAD LIFT VARIATIONS, WALL SIT TESTS, NORDIC REVERSE CURLS, PRESS UPS + TRICEP PRESSES, LATERAL RAISES, 10 MINS EXTENDED STRETCH
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45 MINS WEEK 1 APRIL BACK TO BASICS STRENGTH TRAINING PART 1
Episode 16
CHAIR SQUATS + SL, CHAIR DIPS, PRESS UPS ALL THE WAY FROM GLENAPP BONNIE SCOTLAND
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45 MINS WEEK 4 MARCH STRENGTH TRAINING PART 2
Episode 17
3.30 MINS WALL SIT CHALLENGE, UP RIGHT ROWS + SHD PRESSES, NORDIC REVERSE CURLS, PRESS UPS + 3/4 TRICEP PRESSES , SA ROWS, BICEPS 777
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45 MINS WEEK 4 MARCH STRENGTH TRAINING PART 1
Episode 18
1 UPRIGHT ROWS + SHD PRESSES, WALL SITS, NORDIC REVERSE COURLS, PRESS UPS + TRICEP PRESSES, OSCAR HOLDS + 10 MINS EXTRA STRETCH
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45 MINS WEEK 3 MARCH STRENGTH TRAINING PART 2
Episode 19
1 UPRIGHT ROWS + SHD PRESS, 2 WALL SITS, 3 REVERSE NORDIC CURLS, 4 FULL PRESS UPS, 5 ROWS, 6 BICEPS 777 + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 3 MARCH STRENGTH TRAINING PART 1
Episode 20
1 UP RIGHT ROWS + SHD PRESSES, 2 WALL SITS, 3 ROWS, 4 PRESS UPS, 5 BICEPS 777, STRETCH + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 2 MARCH STRETCH STRENGTH TRAINING PART 2
Episode 21
UPRIGHT ROWS, WALL SITS, NORDIC REVERSE CURLS, BRIDGES + CHEST FLYS, BICEPS COMBO, TRICEP WALL PRESSES, + EXTENDED STRETCH +10 MINS EXTENDED STRETCH
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45 MINS WEEK 2 MARCH STRENGTH TRAINING PART 1
Episode 22
UPRIGHT ROWS+SHD PRESSES, PLIE WALL SITS, NORDIC REVERSE CURLS,BRIDGE + CHEST FLYS, BICEPS + LATERAL RAISES, + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 1 MARCH STRENGTH TRAINING PART 2
Episode 23
UPRIGHT ROWS + SHD PRESSES + FBA, WALL SITS, NORDIC REVERSE CURLS, BRIDGES + CHEST PRESSES, TRICEP WALL OR 3/4 PRESSES, BICEP 777 + 1O MINS EXTENDED STRETCH
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45 MINS WEEK 1 MARCH STRENGTH TRAINING PART 1
Episode 24
UPRIGHT ROWS + FBA + SHD PRESSES, WALL SITS, BRIDGE + CHEST PRESSES, NORDIC REVERSE CURLS, SA ROWS, BICEPS 777, + 10 MINS EXTENDED STRETCH
