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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