SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2
115 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 5 STRENGTH TRAINING PART 2
Episode 1
1 SQUAT + HAMMER + HALOS X3 SETS INTO DOUBLE HALOS, 2 FARMERS WALK INCLUDE BAGS, 3 SL DEADLIFT + ROWS, 4 BICEPS 777S + DROP SET 5 3/4 PRESS UPS SHORT STRETCH INTO EXTENDED STRETCH
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45 MINS WEEK 5 OCTOBER STRENGTH TRAINING PART 1
Episode 2
1 SQUAT + HAMMER + HALOS X3 SETS, 2 PRESS UP VARIATION + TRICEPS, 3 SL DEADLIFT + ROWS, 4 BICEPS 777, 5 LATERAL RAISES + VS SHORT STRETCH FOLLOWED BY AN EXTENDED STRETCH
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45 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 2
Episode 3
1 PRESS UPS LETS AIM FOR 10, 2 SQUATS HAMMER CURLS + HALOS, 3 BICEPS + TRICEPS, 4 LATERAL RAISES + VS, SHORT STRETCH FOLLOWED BY EXTENDED STRETCH AND RELAXATION, FANTASTIC WELL DONE EVERYONE
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45 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 1
Episode 4
1 SQUATS HAMMER + HALOS, 2 FARMERS WALKS HEAVY AS YOU CAN, 3 SPLIT LUNGE ELEVATED TOES, 4 PRESS UPS, 5 BRIDGED CHEST PRESSES + 4 SINGLE PRESSES, 6 TRICEP EXTENSIONS, 7 BICEPS 777S SHORT STRETCH FOLLOWED BY EXTENDED STRETCH TO RELAX
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45 MINS WEEK 3 SEPTEMBER STRENGTH TRAINING PART 2
Episode 5
1 SQUAT HAMMER + HALOS, 2 PRESS UPS, 3 SL DEAD LIFT, 4 BICEPS 777 FOLLOWED BY SHORT STRETCH AND THEN A RELAXING EXTENDED STRETCH
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45 MINS WEEK 3 SEPTEMBER STRENGTH TRAINING PART 1
Episode 6
1 SQUAT + HAMMER +HALOS 2 FARMERS WALKS, 3 ELEVATED TOE SPLIT LUNGES, 4 ARMS BICEPS 777S 5 LATERAL RAISES + Vs SHORT STRETCH FOLLOWED BY EXTENDED STRETCH
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45 MINS WEEK 2 SEPTEMBER STRENGTH TRAINING PART 2
Episode 7
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45 MINS WEEK 2 SEPTEMBER STRENGTH TRAINING PART 1
Episode 8
1 PLIE SQUAT+HAMMER+HALOS X3 SETS, 2 SPLIT LUNGE FOOT ELEVATED X2 SETS, 3 BICEPS 777S FOLLOWED BY A SHORT STRETCH AND THEN AN EXTENDED STRETCH RELAXATION.
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45 MINS WEEK 1 SEPTEMBER STRENGTH TRAINING PART 2
Episode 9
1 SQUAT+HAMMER+HALOS, 2 SPLIT LUNGE, 3 PRESS UPS, 4 ARM COMBO 777+LATERAL RAISES + VS FOLLOWED BY A SHORT STRETCH AND AN EXTENDED STRETCH TO RELAX
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45 MINS WEEK 1 SEPTEMBER STRENGTH TRAINING PART 1
Episode 10
1 SQUAT + HAMMER + HALOS, 2 SPLIT REVERSE LUNGE ELEVATE FRONT FOOT, 3 BICEP 777, 4 LATERALS + VS, SHORT STRETCH INTO EXTENDED STRETCH
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45 MINS B2B SEPTEMBER STRENGTH TRAINING PART 2
Episode 11
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45 MINS B2B SEPTEMBER STRENGTH TRAINING PART 1
Episode 12
LETS TAKE A LOOK AT GLUTE ACTIVATION WITH BAND, 1 1/2 LUNGE, 2 WALL SITS, 3 PLIE WALL SQUATS, 4 BRIDGES + PULLOVERS + SKULL CRUSHERS, SHORT STRETCH FOLLOWED BY AN EXTENDED STRETCH
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45 MINS WEEK 4 AUGUST MIX IT UP STRENGTH TRAINING PART 1
Episode 13
MIX IT UP SESSION 1 GOBLET SQUATS + HALOS, 2 ARM COMBO LATERAL, HAMMER, VS 3 PLANK SAW/UP UP DOWN DOWN
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45 MINS WEEK 3 AUGUST MIX IT UP STRENGTH TRAINING PART 2
Episode 14
IN TODAYS MIX IT UP SESSION WE START WITH GLUTE ACTIVATION, 1 ELEVATED SPLIT LUNGE, 2 ELEVATED SQUAT, 3 DEAD BUGS INTO SHD PRESS, 4 DEAD BUG ON BACK + WEIGHT, 5 ARM COMBO LATERALS + VS, SHORT STRETCH INTO EXTENDED STRETCH AND RELAXATION
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45 MINS WEEK 3 AUGUST MIX IT UP STRENGTH TRAINING PART 1
Episode 15
IT'S ANOTHER MIX IT UP SESSION 1 DOUBLE ARM SWING THROUGHS + FWD HOLDS + ROW, 2 WALL PLIE SQUAT + LATERAL RAISES, 3 STAGGERED DEADLIFT + ROW, 4 BANDED BRIDGE + CHEST FLYS, 5 BRIDGE + PULLOVERS + TRICEP SKULL CRUSHERS, 6 ARM COMBO SHORT STRETCH INTO EXTENDED STRETCH
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45 MINS WEEK 2 AUGUST MIX IT UP STRENGTH TRAINING PART 2
Episode 16
IT'S A MIX IT UP SESSION, 1 SWING THROUGHS + FWD HOLDS + COMBO, PLANK SAWS, BANDED BRIDGE + FLYS, ARM COMBO LATERALS+ VS+WS AND EXTENDED STRETCH
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45 MINS WEEK 2 AUGUST MIX IT UP STRENGTH TRAINING PART 1
Episode 17
MIX IT UP SESSION ACTIVATING GLUTES FOLLOWED WITH 1 SIDE LUNGES + ROWS, 2 REVERSE DEAD BUG + SHD PRESS, 3 DEAD BUG CORE + WEIGHT, 4 ARM COMBO LATERAL RAISES, FWD RAISES, SIDE RAISE, SHORT STRETCH
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45 MINS WEEK 1 AUGUST MIX IT UP STRENGTH TRAINING PART 2
Episode 18
MIX IT UP STRENGTH TRAINING... 1 BANDED SQUAT AROUND CALVES, 2 BANDED MONSTER WALKS, 3 PLIE SQUATS + LATERAL RAISES, 4 WEIGHTED DONKEY KICKS, 5 BANDED BRIDGE CLAMS + PULLOVERS, 6 WALL SIDE PLANK + DOUBLE ARM, 7 ARM COMBO LATERAL/FWD/VS FINISH WITH A SHORT STRETCH AND THEN IF YOU WANT TO JOIN ME A...
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45 MINS WEEK 1 AUGUST MIX IT UP STRENGTH TRAINING PART 1
Episode 19
WELCOME TO OUR MIX IT UP SESSION 1 BANDED WALL SITS, 2 WALL PLANK ARMS UP, 3 WALL SIDE PLANKS, 4 BANDED SQUATS WITH HOLDS, 5 DONKEY KICKS WITH WEIGHT+ CROSS OVERS, 6 ARM COMBO FWD,SIDE,LATERAL RAISES FOLLOWED BY SHORT STRETCH AND EXTENDED STRETCH
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45 MINS WEEK 5 JULY STRENGTH TRAINING PART 2
Episode 20
1 SQUAT ROWS DEADLIFT X4 SETS, 1A FARMERS WALKS, 2 LATERAL RAISE + BICEPS + CROSS BODY CURLS, 2 LATERAL RAISE + BICEPS + CROSS BODY CURLS, 3 FULL PRESS UPS + 3/4 PUSH BACKS + PLANK, SHORT STRETCH INTO EXTENDED STRETCH RELAXATION. WELL DONE 8 WEEK SOURSE COMPLETE:)
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45 MINS WEEK 4 JULY STRENGTH TRAINING PART 1
Episode 21
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45 MINS WEEK 4 JULY STRENGTH TRAINING PART2
Episode 22
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45 MINS WEEK 3 STRENGTH TRAINING WEEK 1
Episode 23
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45 MINS WEEK 3 JULY STRENGTH TRAINING PART 2
Episode 24
1 SQUATS + ROWS + DEADLIFT X4 SETS, 2 REVERSE DEAD BUGS, 3 HOLLOW BANANA CORE, 4 3/4 PRESS UPS TRICEPS PRESSES, 5 BICEPS 777S + VS, SHORT STRETCH INTO EXTENDED RELAXATION STRETCH
