SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2
92 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 APRIL STRENGTH TRAINING PART 1
Episode 1
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 2
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 3
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 4
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 5
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 6
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 7
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 8
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 9
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 10
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 11
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 12
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 13
UPRIGHT ROWS + FBA + SHD PRESSES, WALL SITS, BRIDGE + CHEST PRESSES, NORDIC REVERSE CURLS, SA ROWS, BICEPS 777, + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 4 FEBRUARY STRENGTH TRAINING PART 2
Episode 14
UP RIGHT ROWS+ SHD PRESSES, WALLSITS PLIE + CALF RAISES, QUADS NORDIC REVERSE CURLS, BRIDGE + CHEST PRESSES, 3/4 TRICEP PRESS UPS, KNEELING SA ROWS,BICEPS 777
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45 MINS WEEK 4 FEBRUARY STRENGTH TRAINING PART 1
Episode 15
UPRIGHT ROWS, WALL SIT + LATERAL RAISES, BRIDGE + CHEST PRESSES, BICEP + TRICEP COMBO + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 3 FEBRUARY STRENGTH TRAINING PART 2
Episode 16
UP RIGHT ROWS, WALL SITS + LATERAL RAISES, LEAN BACK NORDIC SQUATS, PRESS UPS + 3/4 TRICEP PRESS UPS, ROWS, BICEPS 7/7/7 + 10 MINS EXTENDED STRETCH
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45 MINS WEEK 3 FEBRUARY STRENGTH TRAINING PART 1
Episode 17
UPRIGHT ROWS, WALL SITS + LATERALS,QUAD LEAN,PRESS UP COMBO, ROWS, TRICEP + BICEP COMBO
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45 MINS WEEK 2 FEBRUARY STRENGTH TRAINING PART 2
Episode 18
SQUAT + UP RIGHT ROWS. WALL SITS + LATERAL RAISES, BRIDGE + CHEST PRESS, PRE4SS UPS COMBO, BICEP + TRICEP COMBO + OUT TAKE TAKE AWAY
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45 MINS WEEK 2 FEBRUARY STRENGTH TRAINING PART 1
Episode 19
SQUAT + UPRIGHT ROWS, WALLSITS + LATERAL RAISES, PRESS UPS, BRIDGE + CHEST PRESSES, BICEPS + TRICEP COMBOS,
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45 MINS WEEK 1 FEBRUARY STRENGTH TRAINING PART 2
Episode 20
UP RIGHT ROWS DEADLIFTS SA ROWS FULL PRESS UPS COME ONNNN 10/10/1Os BICEPS
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45 MINS WEEK 1 FEBRUARY STRENGTH TRAINING PART 1
Episode 21
1 UP RIGHT ROWS 2 QUAD LEANS WALL SITS + LATERALS BRIDGES + CHEST PRESSES SHD TAP UPS ARMS COMBO
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45 MINS WEEK 4 JANUARY STRENGTH TRAINING PART 2
Episode 22
Lets goooo 1- UPRIGHT ROWS, 2 QUAD LEANS 3 WALL SITS + LATERAL RAISES 4 WALL PRESSES 5 BRIDGE + CHEST PRESSES 6 DONKEY KICKS
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45 MINS WEEK 4 JANUARY STRENGTH TRAINING PART 1
Episode 23
1 UPRIGHT ROWS 2 WALL SITS 3 WALL PRESSES 4 BRIDGES + PRESSES + FLYS 5 SHD PRESSES 6 BICEP COMBO
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45 MINS WEEK 3 JANUARY STRENGTH TRAINING PART 2
Episode 24
SNATCHES, WALL PLIE SQUATS, WALL PRESSES, BRIDGES + CHEST PRESSES + FLYS, SL BRIDGES, SHDS + BICEPS
