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

• Take a large step forward

• Ensure that your front knee does not pass the parallel ankle

• Extend arms straight, rotate body to the left, return back to center

• Step back to return to upright standing position

• 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

• Lie on your back, ensuring that it is flat against the bench

  • Extend your arms upward, directly above your head

  • Opening slowly, making sure not to lower further than the height of the bench

  • Return to starting position

4) Russian twist with medicine ball

• Sit on floor, or bench, to increase your range of motion

• Move the ball across your body, twisting all the way from left to right

• Keep your knees bent and feet off the bench

* 5) Lateral pull-down*

• Place feet shoulder-width apart facing forward

• Hold the bar just farther than shoulder width apart

• Relax shoulders and pull the bar down towards your chest

• Lean back slightly and keep a straight back (no arch)

• 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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