Warm Up
Before we get serious, you need to warm up. The objective of warming up is to prepare your body for the upcoming activity. During this time your heart rate increases to encourage blood flow to the muscles needed for exercise. These muscles are now able to loosen up and be used effectively. Pick up one routine from our collection:
Workout
A new batch of exercises today. This is the last one. Focus on your form and don´t worry about the weight you use.
The bent-over row can be a bit tricky for beginners. If you can do it in front of a mirror to check your spine is straight would be perfect.
Take a few minutes to previsualize all the exercises and have fun.
Sumo Squat
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Feet out wide and your toes pointing out
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Keep weight in your heels, lower your hips and bend your knees
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Press back up through heels, squeezing glutes
Sets
Reps
Secs - Rest
RB Low Anchor Fly
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Brace your core, palms facing forward
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Keep your back straight, chest up and feet shoulder width apart
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Pull the handles up and around until your arms are in front of your chest
Sets
Reps
Secs - Rest
Lying Heel Touch
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Squeeze your abs and curl your upper back
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Side-bend your spine to reach toward the base of your heel
Sets
Reps
Secs - Rest
RB Bent Over Row
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Brace your core
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Knees slightly and lean forward by bending at the waist
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Row towards your stomach, squeezing your lats
Sets
Reps
Secs - Rest
RB Lateral Raises
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Brace your abs and keep your spine neutral
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Raise arms up from your sides until in line with your shoulders
Sets
Reps
Secs - Rest
RB Skullcrusher
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Brace your abs, keeping your spine straight
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Raise your elbows so that the upper arm is perpendicular to the floor
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Extend your arm up towards the ceiling
Sets
Reps
Secs - Rest
RB Biceps Hammer Curl
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Feet shoulder width apart, palms facing each other
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Brace your abs, keeping your spine straight
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Squeeze biceps, keeping elbows next to your sides
Sets
Reps
Secs - Rest
Cool Down
The objective of cooling down is to facilitate your body’s recovery from the activity. During this time your heart rate decreases to normal and blood flow to the muscle slows down. The muscles are now repairing to facilitate growth so you only require a certain amount of blood. A cool down is usually general, emphasizing key muscle groups used during the athletic activity. Pick your favorite stretches from our collection:
Stretching
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