DAVID FAIRLAMB continues his quest to get you fit
TODAY’S exercises involve a rotation or twist. When training it’s important to work in different plains of movement.
In day-to-day life, as well as with sport, our bodies are constantly adapting to different movements therefore its important to help ourselves prepare for this.
Always make sure you warm up before each workout and cool down and stretch after. Work at your own pace and if there is an exercise you are unable to perform, miss it out or add your own.
Here is this week’s circuit, check The Journal video section for my demonstrations:
DAVID FAIRLAMB’S FAT ATTACK CIRCUIT
Duration of the session: 20-25 minutes
Time per station: 20-25 seconds
Rest time between stations: 15 secs
Rest time between circuits: 90 secs
What you need: A medicine ball or football
Warm up and cool down: Four to five minutes walk or jog exaggerating the arm movements to warm the body up. Be sensible on your first circuit until you feel fully warm. Cool down with an easy walk or jog on the spot followed by some stretching, see my warm up video. Session time starts after your warm up.
EXERCISES
Jumping twists: As you jump twist your hips one way and your torso the other. As you become used to the exercise pick your pace up
Medicine ball chopping: Your body needs to stay tight throughout the exercise, work on keeping your arms straight with a good diagonal movement
Quick knees: Drive your arms and legs to build your speed
Medicine ball parallel twists: Keep your hips square and your arms at shoulder height throughout. Aim for a full range of movement
Jumping twists: As above and concentrate on a full twist
Lunge twist Make sure your lunge technique is good then twist towards the outside of the leading leg. Work on good balance and a smooth twist
Press up twist: If you are unable to manage a press up start in the press up position and just perform the twist, then alternate your arms
Side stomach twists: Quick speed of your arms, legs and twist should make this a tough but very effective exercise
Find out more about David Fairlamb Fitness Consultants - www.davidfairlambfitness.co.uk or call 07713 640 899.
