Fitness Transition

11/03/2020

Half Boat Pose

Sit on the floor with legs extended into a 45-degree angle while the hands are raised straight on the side. Keep a straight back while maintaining deep breathes. This pose will strengthen the abdomen, hip flexors and spine.

06/03/2020

Military Press

Start standing with feet shoulder-width apart, hands extended straight overhead, palms facing forward, with biceps by ears. (Note: You can use dumbbells for an added challenge.) Keeping back straight and core engaged, slowly lower arms by sides until elbows are bent at 90 degrees. Be sure to squeeze shoulder blades together at the bottom of this movement. Return to the starting position. That's one rep. then, complete three sets of 10 reps.

26/02/2020

24/02/2020

Side Step-up with Kick

Start with right foot on the step box and the other foot firm on the floor. Drive through right heel to lift the left foot, weight shifted to the right side and as you go up, give a slight kick with your left foot. Make 15 reps before switching to the other foot.

24/02/2020

Reverse Lunge Step-up

Stand on step box that is at mid-shin height. Sink into a reverse lunge with your right foot until the knee almost touches the floor. Push through your left heel to drive back onto the step until the right knee is lifted up to waist level then, revert to the first primary position.

24/02/2020

Deep Bench Lunge

Stand one to two feet away from a bench or chair with right foot on top of it. Bend left knee until it almost touches the floor and repeat it for 10 to 15 counts before switching to the other side. This exercise will workout the legs, butt and core.

21/02/2020

Renegade Row

Start in a plank position holding a dumbbell in each hand, wrists straight, feet slightly wider than hip-width apart. While keeping hips and shoulders level, bend left arm and pull elbow back directly behind you. Stop when weight reaches chest height. Lower the dumbbell to the floor then, repeat the movement by rowing the right dumbbell. That's one rep. then, complete three sets of 10 reps.

13/02/2020

11/02/2020

Benefits of Tiger Curl Pose

Tiger Curl Pose is an intermediate level yoga pose. It is a total-body workout with emphasis on strengthening the core, shoulders and arm muscles.

05/02/2020

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11/01/2020

Lotus Pose

Start by sitting on the floor with legs straight out. Bend right knee bringing the right foot towards your left thigh then bend left knee and position ankle towards the right thigh. Rest palms on knees and keep position with deep breathes for two minutes.

13/12/2019

Side Step Wide Squat

Stand with feet together and hands clasped at chest level. Take one big step to the side, push buttocks back, drop in a wide squat then return to starting position. Do 20 reps on one side before switching sides.

13/12/2019

Lateral Quick Steps on Agility Ladder

Start on the left side of the agility ladder. Step right foot in one box followed immediately by your left foot moving one box to the other until you reach the end of the ladder. Remember to move as quickly as you can.

13/12/2019

Sumo Glute Bridge

Lie on your back with knees bent and feet flat on the floor. Press on heels, lift hips towards the ceiling while keeping core tight and hold position for 3 seconds before lowering hips. Do 15 to 20 repetitions.

13/12/2019

Agility Ladder

Agility Ladder is an exercise ladder that can be rolled out on any flat surface to use as a piece of exercise equipment. It is used for running or sprinting drills, sideway shuffles or cardio exercises

13/12/2019

One-Legged Plank

Start with a standard high plank with shoulders directly over wrists and feet shoulder-width apart. Lift one leg up and hold for a breath. Alternate legs and repeat movement for as many reps as you can in 60 seconds.

05/12/2019

Seated Glute Stretch

Sit on the mat with feet flat, palms down inches from your back. Place right foot over and above your left knee with chest up while flexing the right foot. Hold the flex for a few seconds then repeat on the opposite side.

05/12/2019

Twisted Monkey Pose

Step right foot forward then lower back knee to the floor and turn the right toes out. Bend the back knee and grab it with your right hand. Hold the pose for 20 to 30 seconds then repeat on the opposite side.