S&L - Week 3
Although my time frame for this programme is from now to Carnival it is my wish that at the end, the importance of exercise and its regularity is realised by all the readers of this column.
It is useful to note that goal setting is another way to help us adhere to our exercise programme. So if you are a ’Carnival baby’, it is a great reason to be placed along the continuum towards continuous fitness. With Christmas and the New Year around the corner, ’maxi dresses’, short skirts, fitted dresses, or for the men who want a neatly tucked shirt, ideally should begin training now.
This week my client and big fan of the S & L Programme Jason Julien of Morning Edition, joins Lisa for a partner upper body workout. Jason treats his sessions in the gym like home work - it has to be done! We also introduce resistance bands into the workout. They can be bought at sports stores. They differ in strengths based on colour.
Feel free to email me with any questions on progressions etc.
Key: RB - Resistance Band *Form for beginners
Internal and
*External rotation
- Shoulder stabilisers
- Rotator Cuff
All levels, beginner, intermediate, advance. Change resistance/colour of RB to meet your strength. Can be done alone or with a partner.
*Standing distance apart, hold RB at 90 degrees at your side. With your partner holding RB in opposite hand, inhale then
exhale and rotate shoulder and arm outwards leaving elbow at your side. Return to start.
Push Ups / Chest Presses - Chest
Beg: Chest presses with RBInter: Modify or bent knee push ups
Adv/J&L: Military Push ups with high five
*Using a partner or anchor point, place RB in your hands, close to shoulder with your body facing away from partner or anchor point. Inhale then exhale and press forward, bringing RB almost to touch engaging chest muscles simultaneously. Return to start.
Bent Over Rows - Back
Beginners: *Standing RB Row - Light resistance
Inter: Standing RB row - medium resistance
Adv/J&L: One Leg RB Row - heavy resist.
*Using a partner or anchor point, hold RB in hand facing anchor point or partner. With soft knees, abs engaged, inhale then exhale as you pull RB at your side, squeezing your shoulder blades together. Return to start.
