Starter workout moves for women
The first of a three-part video series, “Starter workout moves” features participants learning basic exercises with personal trainers at the Laurier Athletic Complex.
1) Walking lunge with medicine ball twist
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Take a large step forward
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Ensure that your front knee does not pass the parallel ankle
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Extend arms straight, rotate body to the left, return back to center
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Step back to return to upright standing position
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Repeat with opposite leg
2) Sitting shoulder press on stability ball
Plant your feet shoulder-width apart
Keep elbows at a ninety-degree angle
Extend arms above head, pushing hands to meet
3) Chest Flies
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Lie on your back, ensuring that it is flat against the bench
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Extend your arms upward, directly above your head
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Opening slowly, making sure not to lower further than the height of the bench
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Return to starting position
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4) Russian twist with medicine ball
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Sit on floor, or bench, to increase your range of motion
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Move the ball across your body, twisting all the way from left to right
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Keep your knees bent and feet off the bench
* 5) Lateral pull-down*
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Place feet shoulder-width apart facing forward
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Hold the bar just farther than shoulder width apart
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Relax shoulders and pull the bar down towards your chest
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Lean back slightly and keep a straight back (no arch)
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Slowly return to starting position
Stay tuned to thecord.ca for:
Starter workout moves for men to be released Friday, October 28th
Starter workout moves for pairs to be released Friday, November 4th
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