SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2

SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2

158 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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SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2

158 Episodes

  • 45 MINS WEEK 5/8 FOUNDATIONS STRENGTH TRAINING
    1:01:33
    45 MINS WEEK 5/8 FOUNDATIONS STRENGTH TRAINING
    Episode 1

    45 MINS WEEK 5/8 FOUNDATIONS STRENGTH TRAINING

    Episode 1

    PRIMING SETTING YOUR INTENTIONS, DRAGON BREATH, WARM UP MOBILITY, 1 SA SWING THROUGH + EXPLOSIVE SQUAT+SHD HOLD, 2 SPLIT LUNGE + BICEP CURLS, 3 WALL PLIE SITS + BICEPS, 4 PRESS UP PIKE SHD PRESS, 5 LATERAL RAISES + BICEP CURLS + VS, STRETCH, POSITIVE AFFIRMATIONS AND EXTENDED STRETCH

  • 45 MINS WEEK 4/8 PROGRESSION STRENGTH TRAINING
    1:01:04
    45 MINS WEEK 4/8 PROGRESSION STRENGTH TRAINING
    Episode 2

    45 MINS WEEK 4/8 PROGRESSION STRENGTH TRAINING

    Episode 2

    PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 SA SWING THROUGHS, 2 SPLIT LUNGES +WEIGHT, 3 WALL SITS + WEIGHTS OPTIONAL, 4 SIT TO STAND, 5 PRESS UP + PIKE + HOVER HOLD 10 SECS, 6 BICEPS 777S COMBO, STRETCH POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH

  • 45 MINS WEEK 4/8 FOUNDATIONS STRENGTH TRAINING
    1:02:29
    45 MINS WEEK 4/8 FOUNDATIONS STRENGTH TRAINING
    Episode 3

    45 MINS WEEK 4/8 FOUNDATIONS STRENGTH TRAINING

    Episode 3

    PRIMING SETTING OUR INTENTIONS, WARM UP MOBILITY, 1 SA UPRIGHT ROW, 2 SA SNATCHES, 3 SPLIT LUNGE + PICK UP PUT DOWN TO STAND, 4 WALL SITS + BICEP CURLS, 5 PRESS UP 3/4 + PIKE + SHOULDER PRESS, 6 BICEP 777S, STRETCH, POSITIVE AFFIRMATIONS, RELAXING STRETCH.

  • 45 MINS WEEK 3/8 MARCH 26TH PROGRESSION STRENGTH TRAINING
    1:02:05
    45 MINS WEEK 3/8 MARCH 26TH PROGRESSION STRENGTH TRAINING
    Episode 4

    45 MINS WEEK 3/8 MARCH 26TH PROGRESSION STRENGTH TRAINING

    Episode 4

    PRIMING SETTING INTENTIONS, INCLUDING DRAGONS BREATH, 1 DOUBLE ARM SWING THROUGHS(POP THE HIPS) 3 3/4 PRESS UP + PIKE + SHD PRESS, 4 ARM COMBO LATS+ BICEPS + VS STRETCH POSITIVE AFFIRMATIONS AND EXTENDED STRETCH

  • 45 MINS WEEK 3/8 FOUNDATIONS STRENGTH TRAINING
    1:01:10
    45 MINS WEEK 3/8 FOUNDATIONS STRENGTH TRAINING
    Episode 5

    45 MINS WEEK 3/8 FOUNDATIONS STRENGTH TRAINING

    Episode 5

    PRIMING SETTING OUR INTENTIONS, DRAGONS BREATH CHANGE OF STATE, WARM UP MOBILITY, 1 SA SWING THROUGHS + EXPLOSIVE SQUAT + SHD PRESS, 2 SPLIT LUNGE(CHAIR CUSHIONS) PICK UP PIUT DOWN, 3 WALL DOWN PLANK -PIKE + SHD PRESS, ARM COMBO LATERAL RAISES + BICEP CURLS + VS, STRETCH, POSITIVE AFFIRMATIONS AN...

  • 45 MINS WEEK(2/8) MARCH 19TH PROGRESSION STRENGTH TRAINING
    1:01:47
    45 MINS WEEK(2/8) MARCH 19TH PROGRESSION STRENGTH TRAINING
    Episode 6

    45 MINS WEEK(2/8) MARCH 19TH PROGRESSION STRENGTH TRAINING

    Episode 6

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 1 SA SWING THROUGHS + SHD PRESS, 2 LUNGES + CHAIR, 3 PRESS UP + PIKE + SHOULDER PRESS, 4 ARM COMBO LATS + BICEP CURLS + VS, STRETCH, POSITIVE AFFIRMATIONS FOLLOWED BY AN EXTENDED STRETCH.

  • 45 MINS WEEK (2/8) FOUNDATIONS STRENGTH TRAINING
    1:01:51
    45 MINS WEEK (2/8) FOUNDATIONS STRENGTH TRAINING
    Episode 7

    45 MINS WEEK (2/8) FOUNDATIONS STRENGTH TRAINING

    Episode 7

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 1 SA SWING THROUGHS + SHD PRERSS, 2 SPLIT LUNGES, 3 3/4 PRESS UP PIKE INTO SLOW LOWER DOWN, ARM COMBO LATERALS BICEP CURLS + VS, SHORT STRETCH POSITIVE AFFIRMATIONS, FOLLOWED BY AN EXTENDED STRETCH.

  • 45 MINS WEEK (1/8) MARCH 12TH PROGRESSION STRENGTH TRAINING
    1:01:27
    45 MINS WEEK (1/8) MARCH 12TH PROGRESSION STRENGTH TRAINING
    Episode 8

    45 MINS WEEK (1/8) MARCH 12TH PROGRESSION STRENGTH TRAINING

    Episode 8

    PRIMING SETTING INTENTIONS + DRAGONS BREATH, WARM UP MOBILITY, 1 CHAIR LUNGES + CUSHIONS, 2 DOUBLE ARM SWING THROUGHS SHOULDER HOLD + PRESSES, 3 WALK DOWNS PLANK + PIKE SHD PRESS, 4 3/4 TRICEP-PRESSES, 5 LATERAL RAISES + BICEPS+ VS, STRETCH, POSITIVE AFFIRMATIONS FOLLOWED WITH EXTENDED STRETCH.

  • 45 MINS WEEK (1/8) FOUNDATIONS STRENGTH TRAINING
    1:02:26
    45 MINS WEEK (1/8) FOUNDATIONS STRENGTH TRAINING
    Episode 9

    45 MINS WEEK (1/8) FOUNDATIONS STRENGTH TRAINING

    Episode 9

    PRIMING SETTING INTENTIONS,+ DRAGONS BREATH, WARM UP MOBILITY, 1 ASSISTED SPLIT LUNGE CHAIR, 2 WALL SITS + CALVE RAISES, 3 PLIE SQUATS + CALVE RAISES, 4 SQUAT + HAMMER CURLS + SHD PRESSES, 5 PLANK + HIPS UP SHD PRESSES, 6 3/4 PRESS UPS PICK UP PUT DOWN, STRETCH, POSITIVE AFFIRMATIONS AND AN EXTEN...

  • 45 MINS BACK 2 BASICS MARCH PART 2
    1:01:22
    45 MINS BACK 2 BASICS MARCH PART 2
    Episode 10

    45 MINS BACK 2 BASICS MARCH PART 2

    Episode 10

    PRIMING SETTING INTENTIONS, ROLLER 2 MINS, WARM UP MOBILITY, BREAKING THE LUNGE DOWN, BREAK DOWN OF PRESS UPS, STRETCH, POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH.

  • 45 MINS BACK 2 BASICS MARCH PART 1
    45:37
    45 MINS BACK 2 BASICS MARCH PART 1
    Episode 11

    45 MINS BACK 2 BASICS MARCH PART 1

    Episode 11

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, CHIN ALIGNMENT, HINGES INTO SQUATS, SIT TO STAND TUT (Time under Tension), ANKLE MOBILITY, CHAIR SQUATS + WEIGHTS(TUT), WALL DEADLIFTS + SL + WEIGHTS, SHORT STRETCH, POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH.

  • 45 MINS WEEK 4 MIX IT UP FOUNDATIONS STRENGTH TRAINING
    1:02:59
    45 MINS WEEK 4 MIX IT UP FOUNDATIONS STRENGTH TRAINING
    Episode 12

    45 MINS WEEK 4 MIX IT UP FOUNDATIONS STRENGTH TRAINING

    Episode 12

    PRIMING, DRAGONS BREATH, WARM UP MOBILITY, MIX IT UP 1 SNATCH + SHOULDER PRESS, 2 TURKISH SIT UPS TO PRESS HIPS, 3 PRESS UPS 3/4 PICK UP PUT DOWN, 4 DIAMOND PRESS UPS 3/4, 5 BICEPS 777 COMBO, COOL DOWN STRETCH, POSITIVE AFFIRMATIONS AND EXTENDED STRETCH.

  • 45 MINS WEEK 3 FEBRUARY MIX IT UP PROGRESSION STRENGTH TRAINING
    1:02:11
    45 MINS WEEK 3 FEBRUARY MIX IT UP PROGRESSION STRENGTH TRAINING
    Episode 13

    45 MINS WEEK 3 FEBRUARY MIX IT UP PROGRESSION STRENGTH TRAINING

    Episode 13

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, MIX IT UP PROGRESSION, 1 SA SWING THROUGHS + SHD PRESS, 2 CORE SWEEPS, 3 TURKISH SIT UPS, 4 PRESS UPS +DIAMONDS PRESSES, 5 LATERAL + FWD SCOOPS, SHORT STRETCH, POSITIVE AFFIRMATIONS, EXTENDED STRETCH.

  • 45 MINS WEEK 3 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING
    1:00:43
    45 MINS WEEK 3 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING
    Episode 14

    45 MINS WEEK 3 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING

    Episode 14

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 1 SQUAT + PULSE + HAMMER + SHD PRESS, 2 TURKISH SIT UP, 3 BRIDGE PULL OVERS, 4 CORE TWISTS + PICK UP PUT DOWN, 5 BICEP 777S + VARIATION, SHORT STRETCH, POSITIVE AFFIRMATIONS FOLLOWED BY AN EXTENDED STRETCH.

  • 45 MINS WEEK 2 MIX IT UP STRENGTH TRAINING PROGRESSION
    41:52
    45 MINS WEEK 2 MIX IT UP STRENGTH TRAINING PROGRESSION
    Episode 15

    45 MINS WEEK 2 MIX IT UP STRENGTH TRAINING PROGRESSION

    Episode 15

    PRIMING SETTING OUR INTENTIONS, WARM UP MOBILITY, 1 SQUAT + CURTSY + SHD PRESSES, 2 TURKISH SIT UPS, 3 3/4 PLANK + TAP UPS, 4 3/4 PRESS UPS + PICK UP PUT DOWN, 5 CORE TWISTS, 6 777S BICEPS, + UPPER CUTS, BASIC STRETCH CAMERA DIED SORRY NO EXTENDED STRETCH

  • 45 MINS WEEK 2 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING
    1:01:43
    45 MINS WEEK 2 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING
    Episode 16

    45 MINS WEEK 2 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING

    Episode 16

    PRIMING SETTING INTENTIONS, 1 DOUBLE ARM SWING THROUGH INTO UPRIGHT ROWS, 2 TURKISH SIT UP, 3 BRIDGE PULL OVERS, 4 CORE TWISTS, 5 BICEP 777S + VARIATION, STRETCH, POSITIVE AFFIRMATIONS AND EXTENDED STRETCH

  • 45 MINS WEEK 1 FEBRUARY MIX IT UP PROGRESSION STRENGTH TRAINING
    1:00:49
    45 MINS WEEK 1 FEBRUARY MIX IT UP PROGRESSION STRENGTH TRAINING
    Episode 17

    45 MINS WEEK 1 FEBRUARY MIX IT UP PROGRESSION STRENGTH TRAINING

    Episode 17

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 1 DOUBLE ARM SWING THROUGHS + SHD HOLDS, 2 TURKISH SIT UPS, 3 PRESS UPS + 3/4 PICK UP PUT DOWN, 777 BICEPS COMBO, STRETCH, POSITIVE AFFIRMATIONS FOLLOWED BY EXTENDED STRETCH.

  • 45 MINS WEEK 1 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING
    1:00:41
    45 MINS WEEK 1 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING
    Episode 18

    45 MINS WEEK 1 FEBRUARY MIX IT UP FOUNDATIONS STRENGTH TRAINING

    Episode 18

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 1 DOUBLE ARM SWING THROUGHS + SHD PRESSES, 2 TURKISH GET UP, 3 3/4 PRESS UPS, 4 TRICEP PRESS UPS, 5 LATERAL RAISES HAMMER CURLS STRETCH AND POSITVE AFFIRMATIONS AND IF YOU LIKE AN EXTENDED STRETCH

  • 45 MINS WEEK 8 JANUARY PROGRESSION STRENGTH TRAINING
    1:04:49
    45 MINS WEEK 8 JANUARY PROGRESSION STRENGTH TRAINING
    Episode 19

    45 MINS WEEK 8 JANUARY PROGRESSION STRENGTH TRAINING

    Episode 19

  • 45 MINS WEEK 8 FOUNDATIONS STRENGTH TRAINING
    1:02:47
    45 MINS WEEK 8 FOUNDATIONS STRENGTH TRAINING
    Episode 20

    45 MINS WEEK 8 FOUNDATIONS STRENGTH TRAINING

    Episode 20

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 2 MINS ROLLER, 1 SL DEADLIFT + ROWS, 2 PLIE SQUAT + BICEPS + LATERALS, 3 SA WALL PRESS UPS + HOLDS, 4 WALL PRESS UPS NARROW FOR TRICEPS, STRETCH, POSITIVE AFFIRMATIONS AND EXTENDED STRETCH.

  • 45 MINS WEEK 7 JANUARY 22 PROGRESSION STRENGTH TRAINING PART 2
    1:02:43
    45 MINS WEEK 7 JANUARY 22 PROGRESSION STRENGTH TRAINING PART 2
    Episode 21

    45 MINS WEEK 7 JANUARY 22 PROGRESSION STRENGTH TRAINING PART 2

    Episode 21

    PRIMING SETTING INTENTIONS, WARM UP INCLUDING ROLLER, MOBILITY, 1 SL DEADLIFT + ROWS, 2 PLIE SQUAT + BICEPS + LATERAL RAISES, 3 3/4 PRESS UPS PICK UP PUT DOWN, 4 BICEPS 777 VARIATIONS, STRETCH, POSITIVE AFFIRMATIONS AND AN EXTENDED RELAXING STRETCH RESET.

  • 45 MINS WEEK (7) JANUARY FOUNDATIONS STRENGTH TRAINING PART 1
    1:01:24
    45 MINS WEEK (7) JANUARY FOUNDATIONS STRENGTH TRAINING PART 1
    Episode 22

    45 MINS WEEK (7) JANUARY FOUNDATIONS STRENGTH TRAINING PART 1

    Episode 22

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY 2 MINS ROLLER, 1 SL DEAD LIFT + ROWS, 2 BULARIAN SLPIT LUNGE, 3 PLIE SQUATS + CALF RAISES + BICEPS, 3 PLIE SQUATS + CALF RAISES +BICEPS, 4 SA WALL PRESS UPS, 5 PRESS UPS 3/4 PICK UP PUT DOWN, 6 BICEP COMBO, SHORT STRETCH, POSITIVE AFFIRMATIONS AND EXTE...

  • 45 MINS WEEK 6 JANUARY FOUNDATIONS STRENGTH TRAINING PART 1
    1:01:47
    45 MINS WEEK 6 JANUARY FOUNDATIONS STRENGTH TRAINING PART 1
    Episode 23

    45 MINS WEEK 6 JANUARY FOUNDATIONS STRENGTH TRAINING PART 1

    Episode 23

  • 45 MINS WEEK 5 JANUARY STRENGTH TRAINING PROGRESSION PART 2
    1:01:42
    45 MINS WEEK 5 JANUARY STRENGTH TRAINING PROGRESSION PART 2
    Episode 24

    45 MINS WEEK 5 JANUARY STRENGTH TRAINING PROGRESSION PART 2

    Episode 24

    PRIMING SETTING YOUR INTENTIONS, WARM UP MOBILITY, 2 MINS ROLLER, BACK TO WARM UP, 1 BULGARIAN SPLIT LUNGE, 2 WALL SITSB BANDS OR BALL, 3 SL DEADLIFT +ROWS, 4 3/4 PRESS UPS 10 SECS DOWN, 5 BRIDGE PULLOVERS + CHEST PRESS, 6 TRICEP DIPS, 7 BICEP 777S, SHORT STRETCH, POSITIVE AFFIRMATIONS FOLLOWED B...

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