THIS CLASS HAS DISCONTINUED UNTIL FURTHER NOTICE
This class is suitable for all fitness levels. No skills are required - variations in
moves are offered allowing you to work according to your own fitness level. A great class to start out with if you are new to exercise, are looking to work
generally on your body and fitness, or to tone up both your upper and lower
body. So those new to training can build up slowly and those with a higher fitness level can work at the intermediate and advanced levels.
The class is composed of the 20/20/20 system.
* 20 minutes cardiovascular training to strengthen our heart and lungs. This will vary from week to week, but will incorporate simple but high intensity Zumba and pop tracks as well as aerobics and kickboxing.
* 20 minutes will be spent on lunges and squats and other leg and bum toning exercises, as well as arms using benches, resistance bands and own body weight.
* 20 minutes of the class will be focused on your abdominal muscles and your core. We will then have a thorough stretch to finish the class.
The music will be motivational and inspiring and you will leave the class feeling you have worked your entire body to its maximal capacity.
You can see some examples of the exercises we will cover below:
The class is composed of the 20/20/20 system.
* 20 minutes cardiovascular training to strengthen our heart and lungs. This will vary from week to week, but will incorporate simple but high intensity Zumba and pop tracks as well as aerobics and kickboxing.
* 20 minutes will be spent on lunges and squats and other leg and bum toning exercises, as well as arms using benches, resistance bands and own body weight.
* 20 minutes of the class will be focused on your abdominal muscles and your core. We will then have a thorough stretch to finish the class.
The music will be motivational and inspiring and you will leave the class feeling you have worked your entire body to its maximal capacity.
You can see some examples of the exercises we will cover below:
SIDE LEG RAISESLying on your side on a mat, have one arm bent and resting underneath your head. The legs should both be straight, with your bottom leg touching the mat, lift your top leg about 1 foot above the bottom leg. We will do variations on this exercise following some of the Pilates side kick series.
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photo by Grant Kempster
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LUNGES (LEGS)Stand in a split stance with your legs hip width apart, your right leg forward and left leg back. Slowly
bend the knees, lowering into a lunge until both legs are at right
angles. Keeping the weight in your centre, push back up to starting position.
Keep your back straight and don’t let your knees extend over your toes. Make sure your torso remains upright the whole time.
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photo by Grant Kempster
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TRICEP DIPSPosition your hands as close together as possible so your elbows are pointing straight behind you. Bend your elbows to lower your body towards the ground. The straighter your legs are the more weight you will carry so the harder you will work, so its a good idea to start with your legs at right angles and then build up to straightening them. Make sure you BEND your arms!!
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photo by Grant Kempster
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PUSH-UPThe push-up primarily targets the muscles of the chest, arms, and shoulders. But support required from other muscles to stabilise such as abs and back. This is an example of a full push-up. The class will offer modifications on the knees and using benches.
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photo by Grant Kempster
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BRIDGELie on your back with your knees bent and heels close to your bottom. Your feet
should be shoulder-width apart and flat on the floor. Raise your hips up to
create a straight line from knees to shoulders. As you come up, tighten your
abdominal and buttock muscles. Don’t let your knees point outwards.
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photo by Grant Kempster
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PLANKThe plank exercise is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. It works you abdominal muscles from the inside out, as you have to engage your pelvic floor, the deepest of the abdominal muscles. There are many variations, on your elbows, using a bench, side plank to work the oblique muscles. We will do various types in the class. Which ever type of plank you do, keep your bum down. The key is to look like a plank though, not a pyramid! lol
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photo by Grant Kempster
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ABDOMINAL CRUNCHESLie on your back and keep your knees bent. Activate your core so you feel the small of your back is down against your mat. Keeping the gap between your chin and your chest raise your head and shoulders. You can have your hands behind each ear, or crossed over like on this photo. Just make sure your neck is long. Keep looking up towards the ceiling.
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photo by Grant Kempster
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BICYCLE CRUNCHSame as a normal crunch only working the oblique muscles too. Keep your elbows nice and wide and don't lose the gap between your chin and chest. Imagine you've got an orange there you don't want to squeeze!
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photo by Grant Kempster
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