SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2
91 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 2 JULY STRENGTH TRAINING PART 1
Episode 1
1 X 4 SETS SQUATS + ROWS + DEADLIFT, 2 X 1 SET PLANK SAWS, 3 1 X SET 3/4 PRESS UPS, 4 2 X SET BRIDGE + CHEST PRESS + FLYS, 5 BICEPS 777S + TRICEP KICK BACKS STRETCH FOLLOWED BY 10 MINS EXTENDED STRETCH RELAXATION
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45 MINS WEEK 2 JULY STRENGTH TRAINING PART 2
Episode 2
1 SQUATS + ROWS +DEADLIFTS X4 SETS, 2 LATERAL RAISES + VS, 3 FULL PRESS UPS + TRICEP PRESSES, 4 BRIDGE + CHEST FLYS + CHEST PRESSES, SIT TO STAND STRETCH + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 1 JULY STRENGTH TRAINING PART 1
Episode 3
YES COME ON...1 SQUAT + DEADLIFT + ROWS , 2 PLANK SAWS + FULL PRERSS UPS+ TRICEPS, 3 PLIE WALL SIT + CALF RAISES, 4 BICEPS + TRICEPS STRETCH + EXTENDED STRETCH
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45 MINS WEEK 1 JULY STRENGTH TRAINING PART 2
Episode 4
LETS GO 1 SQUATS+ROWS+DEADLIFT, 2 ARM COMBO BICEPS + LATERALS + FWD RAISES, 3 PRESS UPS, 4 CORE SUITCASE, STRETCH FOLLOWED BY 10 MINS EXTENDED RELAXING STRETCH
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45 MINS WEEK 4 JUNE STRENGTH TRAINING PART 1
Episode 5
ITS A MIX IT UP SESSION 1 SWING THROUGHS + CHEST PRESS, 2 ARMS BICEP+VS+YS, 3 LATERAL+FWD MUSCLES, 4 BRIDGE + CHEST PRESS + FLYS, 5 CORE OVERHEAD REACHES +KNEES TO CHEST, 15 MINS EXTENDED STRETCH
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45 MINS WEEK 4 JUNE STRENGTH TRAINING PART 2
Episode 6
1 KETTLE BELL SWING, 2 SQUAT + ROWS + DEADLIFT, 3 WALL PLIE SQUATS+ LATERALS, 4 LATERAL + FWD RAISES, 5 BRIDGE CHEST PRESS + FLYS, 6 BICEPS 777S FOLLOWED BY AN EXTENDED STRETCH.
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45 MINS WEEK 3 JUNE STRENGTH TRAINING PART 1
Episode 7
TODAY WE OPEN UP WITH 1-SQUATS+HALOS, 2 SQUATS+ROWS+DEADLIFTS, 3 PLIE SQUATS +LATERAL RAISES, 4 LATERAL RAISES+SHD PRESSES+FWD RAISES, 5 PLANK SAWS, SHORT STRETCH + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 3 JUNE STRENGTH TRAINING PART 2
Episode 8
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45 MINS WEEK 2 JUNE STRENGTH TRAINING PART 2
Episode 9
1-SA SQUAT + DEAD LIFT, 2 WALL PLIE SQUATS+ CALF PUMPS, 3 PLANKS + 3/4 PRESS UPS, 4 LATERAL RAISES, 5 BICEPS 777S INTO SHORT STRETCH AND 10 MINS EXTENDED STRETCH
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45 MINS WEEK 2 JUNE STRENGTH TRAINING PART 1
Episode 10
THIS IS THE START OF OUR 8 WEEK PROGRAMME LETS EASE IN WITH SOME 1 KETTLE BELL SWING POPPING THE HIPS, 2 SA SQUAT + BICEP + SHD PRESS, 3 WALL PLIE SQUATS + HEEL RAISES, 4 PLANKS +SIDE STEP + ARM EXTENSIONS AND EXTENDED 10 MINS STRETCH TO RELAX MIND AND BODY:)
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45 MINS WEEK 1 JUNE B2B STRENGTH TRAINING PART 2
Episode 11
1 SA SQUAT, 2 WALL PLIE SQUATS, 3 LATERAL SHD EXERCISES, 4 DEAD LIFTS, 5 ARMS SCOOPS+Vs FOLLOWED BY EXTENDED STRETCHES AND AFFIRMATIONS
BONUS SEE END FOR OUTTAKES:) -
45 MINS WEEK 1 JUNE B2B STRENGTH TRAINING PART 1
Episode 12
B2B WEEK LETS GET TO KNOW THE EXERCISES AND HOW THEY FEEL, 1 SWING THROUGHS, 2 SQUATS SA WEIGHT+DEADLIFT, WALL SITS PLIE, 3 WALL SIT PLIE, 4 WALL PLANKS THEN FLOOR, 5 SIDE PLANKS FOLLOWED BY A STRETCH THEN 10 MINS EXTENDED STRETCH
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45 MINS WEEK 4 MAY STRENGTH TRAINING PART 2
Episode 13
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 14
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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1:01:42Episode 15
45 MINS WEEK 3 STRENGTH TRAINING PART 1
Episode 15
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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59:57Episode 16
45 MINS WEEK 2 MAY STRENGTH TRAINING PART 2
Episode 16
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 17
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 18
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 19
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 20
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 21
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45 MINS WEEK 3 APRIL MIX IT UP STRENGTH TRAINING PART 1
Episode 22
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 23
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 24
ELEVATED SQUATS + SHD PRESS + BICEPS, NORDIC REVERSE CURLS, KNEELING SIDE LUNGE, 3/4 ROWS INTO DOWNWARD DOG + PLANK
