How to

Ok fitness fans, i’ve noticed that one of the most important elements of exercise is often overlooked, TECHNIQUE!! improper technique can lead to greater risk of injury and it seriously decreases the effectiveness of your workouts, meaning that, if your not doing it properly, your not getting the full benefit!

So, in order to make your time and your energy count, i’ve created this ‘how to’ page that should ensure your using the proper technique to get the best out of your workouts!

THE PRESS UP

• Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.
• Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.
• Keep your legs straight and your toes tucked under your feet.
• Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.
• Exhale as your arms straighten out.
• Lower your body towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together.
• Lower your body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms. ( alternatively if you are unable to complete a full press with you knees off the ground keep your knees on the floor )
• Begin straightening your arms for a second push-up. Exhale as you raise your body.

BODY WEIGHT SQUAT

Simply put, the body weight squat is just like sitting down and getting up off of a chair, follow these steps;

• Whilst standing, place your feet shoulder width apart, with your toes pointing forward
• Keeping you back straight and eyes focused ahead
• Begin lowering yourself in a sitting down motion
• Make sure your knees do not pass over your toes
• Once you’ve lowered yourself as far as your comfortable push back up into a standing postion

BURPEE’S

• Begin in the standing position with your feet shoulder width apart.
• Bend at the knees until you can place your hands on the floor next to your feet.
• Lean forward and, in one smooth motion, thrust your feet backward until your legs are straight and your toes are touching the floor. If you can’t do this is one motion, move one foot at a time.
• Make sure your back remains straight throughout the whole motion. Keep your abdominal muscles tight and your hips at the same level as your shoulders. If this is too difficult, you can raise your hips slightly.
• Jump your feet back up to your hands and stand up ( or jump, for a more advanced option, if you have any kind of joint issues, do not try this!)

RENEGADE ROWS

• Start by assuming a press-up position on the floor with a dumbbell placed in each hand
• Row one dumbbell upwards while keeping the elbow in at the side, make sure to pull the dumbbell into your rib cage. (should get a little twist in the obliques)
• Perform a press up
• Repeat the row with the opposite arm

PLANK

• Begin by laying down flat on the floor (front facing down)
• Bring yourself up onto your elbows
• Raise your rear end off the ground, making a straight line from your shoulders to your heels with your body
• Hold your abdominal muscles in tight as you hold the plank, keeping a steady rhythm of breathing