Fitness class is one of THE most important classes in our weekly repertoire, giving us extra strength by doing sensible weight training with our own bodies, increasing our stamina and agility and helping us maintain a healthy body and mind. Many of our exercises have been adapted from Pilates.
Our exhausting, yet rewarding routine consists: (see images below for clarification on a few exercises and tools)
-Run x 10 {in a loop with chairs on one end creating an obstacle to run through therefore waking up the smaller muscles to help you change directions quickly}
- Bounces x 16 + 1 leg Bounces x 16 + Rises x 10 {this is adapted from Pilates, standing with your hands on the barre and pulling away with legs bent and basically bouncing. This engages the muscles at the very top of the hamstring giving you a lean derriére.}
- Run x 10
- Oblique Sit Ups x 15 {We also do this in Pilates, laying on a ball side ways with your feet against the wall for stability, you relax over the ball then pull your body up side ways engaging your obliques. Swap to the other side after 15.}
- Run x 10
- Oblique Pulls x 20 {Sitting on your mat with your legs bent or straight in front of you, holding onto your theraband in each hand which is tied to the barre. Pulling with one arm whilst turning your torso in the same direction keeping your opposite arm straight. Continue this changing arms each time until you have reached 20.}
- Run x 10
- Magic Circle & Plank x 20 {As we only have one 'magic circle' we take turns using it as the other other person planks until they are done. You simply lay on the ground on your back with your legs bent, putting the magic circles just above your knees on an angle and squeezing for 20 using your inner thighs. As 1 person uses the magic circle the other is planking either on the Bosu or without.}
- Run x 10
- Step Ups x 10 each leg {Placing a chair infront of you, step up onto the chair as you would on stairs starting with either your left or right leg first then stepping down off the chair keeping your posture aligned giving you the full benefit of step ups. Once you have completed 10 step ups starting with your leg of choice do 10 more using your opposite leg.}
- Clams {Lay on your side with your legs bent making sure your feet are inline with your tailbone. Tie the theraband around your thighs for a more advanced method but not recommended for beginners. Open your top leg (working leg) as far as your hips will let you and repeat this for 10. Then straighten your working leg and pump slowly for 10 then increase the speed for another 10. Bring your straight working leg inline with your opposite knee therefore being 'knee to knee' and swing your leg back and forth with control for 10, at this point you should start to feel your rotates switching on giving you a 'dead leg' feeling if you are doing these correctly. After this bring your working leg back inline with your spine as it was for the first set of pumps. Bend your knee into your chest without losing your alignment for 10. this completes the clams sections... on one leg. Repeat on the other side :) }
Repeat all this 2-5 times.
Our exhausting, yet rewarding routine consists: (see images below for clarification on a few exercises and tools)
-Run x 10 {in a loop with chairs on one end creating an obstacle to run through therefore waking up the smaller muscles to help you change directions quickly}
- Bounces x 16 + 1 leg Bounces x 16 + Rises x 10 {this is adapted from Pilates, standing with your hands on the barre and pulling away with legs bent and basically bouncing. This engages the muscles at the very top of the hamstring giving you a lean derriére.}
- Run x 10
- Oblique Sit Ups x 15 {We also do this in Pilates, laying on a ball side ways with your feet against the wall for stability, you relax over the ball then pull your body up side ways engaging your obliques. Swap to the other side after 15.}
- Run x 10
- Oblique Pulls x 20 {Sitting on your mat with your legs bent or straight in front of you, holding onto your theraband in each hand which is tied to the barre. Pulling with one arm whilst turning your torso in the same direction keeping your opposite arm straight. Continue this changing arms each time until you have reached 20.}
- Run x 10
- Magic Circle & Plank x 20 {As we only have one 'magic circle' we take turns using it as the other other person planks until they are done. You simply lay on the ground on your back with your legs bent, putting the magic circles just above your knees on an angle and squeezing for 20 using your inner thighs. As 1 person uses the magic circle the other is planking either on the Bosu or without.}
- Run x 10
- Step Ups x 10 each leg {Placing a chair infront of you, step up onto the chair as you would on stairs starting with either your left or right leg first then stepping down off the chair keeping your posture aligned giving you the full benefit of step ups. Once you have completed 10 step ups starting with your leg of choice do 10 more using your opposite leg.}
- Clams {Lay on your side with your legs bent making sure your feet are inline with your tailbone. Tie the theraband around your thighs for a more advanced method but not recommended for beginners. Open your top leg (working leg) as far as your hips will let you and repeat this for 10. Then straighten your working leg and pump slowly for 10 then increase the speed for another 10. Bring your straight working leg inline with your opposite knee therefore being 'knee to knee' and swing your leg back and forth with control for 10, at this point you should start to feel your rotates switching on giving you a 'dead leg' feeling if you are doing these correctly. After this bring your working leg back inline with your spine as it was for the first set of pumps. Bend your knee into your chest without losing your alignment for 10. this completes the clams sections... on one leg. Repeat on the other side :) }
Repeat all this 2-5 times.