SERIES = ON DEMAND STRENGTH TRAINING PART 1 AND 2
130 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 MARCH STRENGTH TRAINING PART 1
Episode 1
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 2
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 3
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 4
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 5
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 6
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 7
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 8
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 9
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 10
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 11
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 12
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 13
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 14
SNATCHES, WALL PLIE SQUATS, WALL PRESSES, BRIDGES + CHEST PRESSES + FLYS, SL BRIDGES, SHDS + BICEPS
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45 MINS WEEK 3 JANUARY STRENGTH TRAINING PART 1
Episode 15
Snatches, wall sits + lateral arms, bridge chest presses + flys, planks + SL bridges
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45 MINS WEEK 2 JANUAARY STRENGTH TRAINING PART 2
Episode 16
SQUATS + SHD PRESSES, SIDE LUNGES, PLANKS + TAP UPS, UPPER BODY BICEPS +SHDS
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45 MINS WEEK 2 JANUARY STRENGTH TRAINING PART 1
Episode 17
SINGLE LEG DEADLIFTS, ROWS + BICEPS, SQUATS + UPPER BODY VARIATIONS
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45 MINS B2B WEEK 1 JANUARY STRENGTH TRAINING PART 2
Episode 18
Straight in with our FBA pose karate punch for the warrior corset. Grab a chair and lets go straight in with our back to basics sit to stand + Shoulder presses, split lunges + bicep curls, plank, upper body holds
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45 MINS B2B WEEK 1 JANUARY STRENGTH TRAINING PART 1
Episode 19
Lets take a look at our FBA and our split lunges and some upper body techniques
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45MINS WEEK 4 DECEMBER STRENGTH TRAINING PART 1
Episode 20
In todays session we use a chair sofa or bed to do some of the exercises. Sit to stand squats SL split lungs press ups and arm combo to finish.
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45 MINS WEEK 4 DECEMBER STRENGTH TRAINING PART 1
Episode 21
1 SQUATS + EXPLOSIVE JUMPS + BICEPS 2 WALL SITS + CALVE RAISES LATERAL ARMS 3 SHD COMBO 4 BRIDGES + CHEST + ABS
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45 MINS WEEK 3 DECEMBER STRENGTH TRAINING PART 2
Episode 22
In todays session 1 snatches 2 side lunges with holds 3 arm combo 4 bridges + chest combo .Two days of rest in between these sessions really facilitates quality recovery and allows time for muscle growth. We need lean muscle mass to protect vulnerable joints so you can continue to have freedom of...
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47:03Episode 23
45 MINS WEEK 3 STRENGTH TRAINING PART 1
Episode 23
1 DOUBLE ARM SWING THROUGHS + SHD PRESSES 2 WALL PLIE SQUATS 3 ARM COMBO 4 PRESS UPS
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45 MINS WEEK 2 DECEMBER STRENGTH TRAINING PART 2
Episode 24
In todays session we have 1 double arm swing throughs 2 wall sit variations 3 press ups variations 4 arm combos
