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 JANUARY STRENGTH TRAINING FOUNDATIONS PART 1
    1:01:22
    45 MINS WEEK 5 JANUARY STRENGTH TRAINING FOUNDATIONS PART 1
    Episode 1

    45 MINS WEEK 5 JANUARY STRENGTH TRAINING FOUNDATIONS PART 1

    Episode 1

    PRIMING SETTING INTENTIONS, 2 MINS ROLLER, WARM UP MOBILITY, 1 BULGARIAN SPLIT LUNGE SL DEADLIFT+ ROWS, 2 WALL SIT PLIE SQUAT + CALF RAISES, 3 WALL SITS BAND OR BALL + BICEPS, 4 WALL PRESSES + HOLDS,
    5 BICEPS 777 SHORT STRETCH, POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH

  • 45 MINS WEEK 4 DECEMBER STRENGTH FOUNDATIONS
    59:59
    45 MINS WEEK 4 DECEMBER STRENGTH FOUNDATIONS
    Episode 2

    45 MINS WEEK 4 DECEMBER STRENGTH FOUNDATIONS

    Episode 2

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 1 SL DEADLIFT + ROWS, PLIE WALL SITS + ROWS, 3 WALL PRESS UPS S ARM HOLDS, 4 3/4 PRESS UPS PICK UP PUT DOWN DOWN IN 10, SHORT STRETCH FOLLOWED WITH POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH.

  • 45 MINS WEEK 3 DECEMBER STRENGTH TRAINING PART 1 FOUNDATIONS
    1:00:48
    45 MINS WEEK 3 DECEMBER STRENGTH TRAINING PART 1 FOUNDATIONS
    Episode 3

    45 MINS WEEK 3 DECEMBER STRENGTH TRAINING PART 1 FOUNDATIONS

    Episode 3

    PRIMING TO SET INTENSIONS WARM UP MOBILITY, 1 BULGARIAN SPLIT LUNGE, 2 PLIE WALL SITS + BICEPS, 3 BRIDGE + BALL/BAND PULLOVERS, 4 3/4 PRESS UPS SLOW DOWN FOR 10, 5 TRICEP EXTENSIONS, 6 BICEPS 777S SHORT STRETCH POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH

  • 45 MINS WEEK 2 DECEMBER STRENGTH TRAINING PART 1
    49:13
    45 MINS WEEK 2 DECEMBER STRENGTH TRAINING PART 1
    Episode 4

    45 MINS WEEK 2 DECEMBER STRENGTH TRAINING PART 1

    Episode 4

    WEEK 1 we introduce more isometric holds benefits include:
    Strength: Isometric exercises can help you build strength up to 66% faster than lifting weights. They can also help you maintain strength
    Bone density: improve your bone density
    Posture:can help improve your posture
    Blood pressure: we use...

  • 45 MINS WEEK 2 DECEMBER STRENGTH TRAINING PART 1 FOUNDATIONS
    1:01:54
    45 MINS WEEK 2 DECEMBER STRENGTH TRAINING PART 1 FOUNDATIONS
    Episode 5

    45 MINS WEEK 2 DECEMBER STRENGTH TRAINING PART 1 FOUNDATIONS

    Episode 5

    PRIMING SETTING OUR INTENTIONS, WARM UP MOBILITY, 1 BULGARIAN SPLIT LUNGES, 2 PLIE SQUATS CALF RAISES, 3 BRIDGE-BANDED PULLOVERS + CHEST PRESS, 4 3/4 PRESS UPS DOWN IN 10 SECS, 5 BICEPS 777 SHORT STRECH POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH.

  • 45 MINS WEEK 1 DECEMBER STRENGTH TRAINING PART 2
    1:01:21
    45 MINS WEEK 1 DECEMBER STRENGTH TRAINING PART 2
    Episode 6

    45 MINS WEEK 1 DECEMBER STRENGTH TRAINING PART 2

    Episode 6

    PROGRESSION- PRIMING, 1 BULGARIAN SPLIT LUNGES, 2 PLIE SQUAT + SINGLE SQUAT ARM HOLD, 4 3/4 TAP UPS, 4 BRIDGE PULLOVERS, 5 PRESS UPS PICK UP PUT DOWN, DOWN FOR 10 SECS, 6 BICEPS 777 SHORT STRECH, POSITIVE AFFIRMATIONS FOLLOWED BY AN EXTENDED STRETCH

  • 45 MINS WEEK 1 DEC 8TH STRENGTH TRAINING PART 1
    1:02:22
    45 MINS WEEK 1 DEC 8TH STRENGTH TRAINING PART 1
    Episode 7

    45 MINS WEEK 1 DEC 8TH STRENGTH TRAINING PART 1

    Episode 7

    PRIMING PREPPING MIND AND BODY IN THE MOMENT, WARM UP MOBILITY, 1 SPLIT BULGARIAN LUNGE, 2 WALL SIT PLIE + LATERAL RAISES, 3 PLANK + REACH OUTS, 4 BRIDGE + PULL OVERS, 5 SL BRIDGE + WEIGHT, 6 BICEPS 777 SHORT STRECH FOLLOWED BY POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH.

  • 45 MINS BACK TO BASICS 4TH DEC STRENGTH TRAINING PART 2
    1:01:13
    45 MINS BACK TO BASICS 4TH DEC STRENGTH TRAINING PART 2
    Episode 8

    45 MINS BACK TO BASICS 4TH DEC STRENGTH TRAINING PART 2

    Episode 8

    WE START WITH PRIMING TO PREPARE OUR MIND AND BODY IN THE PRESENT MOMENT, WARM UP MOBILITY, BACK TO BASICS SETTING THE FOUNDATIONS FOR THE NEXT 8 WEEKS, 1 BULGARIAN SPLIT LUNGE, 2 PLIE SQUATS + BICEPS WEIGHTS, 3 WALL SITS SLIDE UP WALL FLEX TOES TO SHINS, 4 BRIDGE CHEST FLYS+ PULLOVERS, 5 TWIS...

  • 45 MINS BACK TO BASICS 1ST DECEMBER STRENGTH TRAINING PART 1
    1:02:36
    45 MINS BACK TO BASICS 1ST DECEMBER STRENGTH TRAINING PART 1
    Episode 9

    45 MINS BACK TO BASICS 1ST DECEMBER STRENGTH TRAINING PART 1

    Episode 9

    PRIMING, WARM UP MOBILITY, BACK TO BASICS WEEK 1 BULGARIAN SPLIT LUNGES, 2 WALL SITS PLIE + BICEPS, 3 PRESS UPS 3/4 PICK UP PUT DOWN, 4 BRIDGE + CHEST FLYS + PULLOVERS, SHORT STRETCH FOLLOWED BY POSITIVE AFFIRMATIONS FOLLOWED BY AN EXTENDED STRETCH

  • 45 MINS NOVEMBER 27TH MIX IT UP STRENGTH TRAINING
    42:53
    45 MINS NOVEMBER 27TH MIX IT UP STRENGTH TRAINING
    Episode 10

    45 MINS NOVEMBER 27TH MIX IT UP STRENGTH TRAINING

    Episode 10

    PRIMING WARM UP MOBILITY, BANDED QLUTE ACTIVATORS, 1 WALL SITS + CALF RAISES, 2 WALL SITS SLIDE UPS+FLEX SHINS, 3 SIDE LUNGE + ROWS, 4 BRIDGES + PULLOVERS, 5 SL BRIDGE + PULLOVERS, 6 PRESS UPS 3/4 PICK UP PUT DOWN, 7 BICEPS 777, 8 LATERAL + SHD PRESS SHORT STRETCH AND POSITIVE AFFIRMATIONS, ...

  • 45 MINS NOVEMBER 24TH MIX IT UP STRENGTH TRAINING PART 1
    1:00:18
    45 MINS NOVEMBER 24TH MIX IT UP STRENGTH TRAINING PART 1
    Episode 11

    45 MINS NOVEMBER 24TH MIX IT UP STRENGTH TRAINING PART 1

    Episode 11

    PRIMING WARM UP MOBILITY, 1 SQUAT =PULSE +SA ROWS+UPRIGHT ROWS, 2 BRIDGES CHEST FLYS=PULLOVERS=TRICEP PRESS, 3 CORE ROTATIONS, 4 PRESS UPS WALL, 3/4 OR FULL SHORT STRETCH, POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH

  • 45 MINS NOVEMBER 20TH MIX IT UP STRENGTH TRAINING PART 2
    1:01:51
    45 MINS NOVEMBER 20TH MIX IT UP STRENGTH TRAINING PART 2
    Episode 12

    45 MINS NOVEMBER 20TH MIX IT UP STRENGTH TRAINING PART 2

    Episode 12

    1 BANDED SQUATS + FWD RAISES, BICEPS, LATERALS+SHD PRESS, 2 PLANK ROTATION OR WALL, 3 BANDED DONKEY KICKS, 4 BANDED CLAMS, 5 BRIDGE CLAMS + PULLOVERS, 6 FULL PRESS UPS X10, SHPORT STRETCH, POSITIVE AFFIRMATIONS AND AN EXTENDED 10 MIN STRETCH

  • 45 MINS NOVEMBER 17TH MIX IT UP STRENGTH TRAINING PART 1
    1:01:34
    45 MINS NOVEMBER 17TH MIX IT UP STRENGTH TRAINING PART 1
    Episode 13

    45 MINS NOVEMBER 17TH MIX IT UP STRENGTH TRAINING PART 1

    Episode 13

    PRIMING, WARM UP, 1 WALL SITS + CALF + BICEP CURLS, 2 DONKEY KICKS + CURSYS, 3 CLAMS, 4 INNER THIGH RAISES, 5 PLANK + ROTATIONS, SHORT STRETCH AFFIRMATIONS AND EXTENDED STRETCH

  • 45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 2
    1:02:04
    45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 2
    Episode 14

    45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 2

    Episode 14

    1 X3 SETS QUATS+HAMMERS+HALOS+PULLOVERS, 2 WALL PRESSES + 3/4 3 BRIDGE + CHEST PRESSES + PULLOVERS, 4FULL PRESS UPS, 5 LATERAL RAISES + BICEPS, 6 TRICEP KICK BACKS AFFIRMATIONS AND EXTENDED STRETCH

  • 45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 1
    1:03:02
    45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 1
    Episode 15

    45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 1

    Episode 15

    1 SQUATS + HAMMERS+ HALOS, 2 WALL SITS + SLIDE UPS + DORSI FLEX, 3 BRIDGES + CHEST PRESS+ FLYS,
    4 3/4 PRESS UPS SLOW DOWN, 5 BICEP 777 SHORT STRETCH AFFIRMATIONS AND AN EXTENDED STRETCH

  • 45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 2
    1:00:39
    45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 2
    Episode 16

    45 MINS WEEK 8 NOVEMBER STRENGTH TRAINING PART 2

    Episode 16

    1 SQUAT + HAMMER+ HALOS, 2 WALL SITS + PULL UPS, 3 WALL SA PRESS UPS INTO 3/4 PRESS UPS, 4 BRIDGE CHEST PRESSES, CHALLENGE SIT TO STAND FOLLOWED WITH SHORT STRETCH, POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH.

  • 45 MINS WEEK 7 NOVEMBER STRENGTH TRAINING PART 1
    1:01:46
    45 MINS WEEK 7 NOVEMBER STRENGTH TRAINING PART 1
    Episode 17

    45 MINS WEEK 7 NOVEMBER STRENGTH TRAINING PART 1

    Episode 17

    1 WALK DOWN PRESS UPS, 2 SQUAT + HAMMER CURLS + HALOS, 3 WALL SITS + SLIDES + TOES TO SHINS, 4 SPLIT LUNGES + BICEP CURLS + SHD PRESS, 5 SA PRESS UPS + HOLDS, 6 LATERAL RAISES + FWD RAISES SHORT STRETCH INTO EXTENDED STRETCH AND AFFIRMATIONS OF POSITIVITY TO FINISH.

  • 45 MINS WEEK 7 OCTOBER STRENGTH TRAINING PART 2
    1:02:08
    45 MINS WEEK 7 OCTOBER STRENGTH TRAINING PART 2
    Episode 18

    45 MINS WEEK 7 OCTOBER STRENGTH TRAINING PART 2

    Episode 18

    ALWAYS HAVE A COUPLE OF SETS OF WEIGHTS SO YOU CAN ADJUST AND STAY WITH GOOD FORM 1 SQUATS + HAMMERS + HALOS, 2 WALL PRESS UPS INTO FULL PRESS UPS, 3 LATERAL RAISES + FWD RAISES,
    4 BICEPS 777S COMBO SHORT STRETCH FOLLOWED BY AFFIRMATIONS AND AN EXTENDED STRETCH.

  • 45 MINS WEEK 6 OCTOBR STRENGTH TRAINING PART 1
    1:02:41
    45 MINS WEEK 6 OCTOBR STRENGTH TRAINING PART 1
    Episode 19

    45 MINS WEEK 6 OCTOBR STRENGTH TRAINING PART 1

    Episode 19

    COME ON WEEK SIX FANTASTIC FEEL THOSE IMPROVEMENTS WITH EVERY EXERCISE 1 SQUATS + HAMMER CURLS + HALOS X 3 SETS, 2 FARMERS WALK GO AS HEAVY AS YOU CAN USE BAGS, 3 WALL SITS + SLIDE UP + PULL UP TOES, 4 PRESS UP VARIATIONS, 5 BICEP COMBO, SHORT STRETCH, AFFIRMATIONS INTO EXTENDED STRETCH

  • 45 MINS WEEK 6 OCTOBER STRENGTH TRAINING PART 2
    1:02:26
    45 MINS WEEK 6 OCTOBER STRENGTH TRAINING PART 2
    Episode 20

    45 MINS WEEK 6 OCTOBER STRENGTH TRAINING PART 2

    Episode 20

    1 SQUATS + HAMMER CURLS + HALOS X3 SETS, 2 WALL SITS + CALF RAISES X1 SET, 3 SIT TO STAND X1 SET 4 3/4 PRESS UPS PICK UP PUT DOWN, 6 BICEPS 777 SHORT STRETCH INTO AFFIRMATIONS AND AN EXPENDED STRETCH

  • 45 MINS WEEK 5 STRENGTH TRAINING PART 2
    1:03:36
    45 MINS WEEK 5 STRENGTH TRAINING PART 2
    Episode 21

    45 MINS WEEK 5 STRENGTH TRAINING PART 2

    Episode 21

    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

  • 45 MINS WEEK 5 OCTOBER STRENGTH TRAINING PART 1
    1:01:44
    45 MINS WEEK 5 OCTOBER STRENGTH TRAINING PART 1
    Episode 22

    45 MINS WEEK 5 OCTOBER STRENGTH TRAINING PART 1

    Episode 22

    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

  • 45 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 2
    1:02:58
    45 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 2
    Episode 23

    45 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 2

    Episode 23

    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

  • 45 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 1
    1:01:55
    45 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 1
    Episode 24

    45 MINS WEEK 4 SEPTEMBER STRENGTH TRAINING PART 1

    Episode 24

    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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