Friday Fitness brought to you by LloydsPharmacy - Week 2

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WORKOUT 2 Exercise 1: Half Burpee To Squat Hold (X 12 Reps)

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1. Starting with the feet shoulder width apart.

2. Drop down into a high plank position.

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3. Swiftly jump the feet back outside the hands & hold a squat for 3 seconds.

4. Drive the hips back up from the low squat position, to the starting position. This is 1 rep.

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5. Modified Option – Step the feet out & in rather than jumping to avoid the impact.

Exercise 2: Plank (30-45 Seconds)

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1. Start in a position with the elbows directly under the shoulders to help with stabilising the core.

2. On the balls of the feet, with a straight line from the hips to the shoulders.

3. Squeeze the glutes and core, whilst breathing as normal.

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4. Modified Option – As pictured, knees placed on the floor.

Exercise 3: Left Side Plank (20-30 Seconds)

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1. Once again the elbow is below the shoulder. Hips are stacked and in-line.

2. Creating an isometric contraction in the core, hold this position whilst not letting the hips to drip.

3. Modified Option – As pictured, knees placed on the floor, creating a slight slope with the body. This allows for you to hold less bodyweight.

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Health

WORKOUT 2 CONT. Exercise 4: Right Side Plank (20-30 Seconds)

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1. Same as above, but on the opposite side.

Strengthening the core with these exercises, protects the surrounding muscles from suffering pain or discomfort.

Exercise 5: Alternating Lunges (X 16 Reps) 1. Standing tall with the feet shoulder width apart.

2. Take a big step forward, whilst maintaining good posture.

3. On the ball of your back foot, control the back knee down as close to the floor as possible without touching the floor.

4. Front knee & ankle should be in-line, whilst keeping your weight on the front heel.

5. Drive back up to the starting position by driving your heel into the floor.

6. This movement should be roughly 3 seconds down & 2 seconds back up.

7. Complete this movement on both legs for 1 repetition.

Exercise 6: Narrow Hand Press Ups (X 12 Reps) 1. Hands placed underneath the shoulders. Hips are inline with the shoulders & the core is tight.

2. Lower the chest as close to the floor as possible & push the chest back up to starting position.

3. Hands should be facing the same direction as the body, with the elbows tucked into the side body.

4. This exercise targets the triceps (backs of the arms) and the movement should be 3 seconds down and 1 second up.

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10 SECONDS REST BETWEEN EXERCISES & REPEAT 3 TIMES.