The LC Abertawe

If you have been down to the LC Swansea for your weekly work out recently you may have noticed a few changes happening next to the Izone. The water fountain has disappeared; there have been workmen back and forth and most noticeably a window has appeared in the corridor leading to the studios and changing rooms.

This is all because work on the new spin studio has begun...

There used to be a kitchen in the space that the new spin studio is now taking shape in. All the old fridges, ovens and kitchen equipment have been removed and the electrics are being rewired to accommodate the disco lights and the state of the art sound system which will make spin classes a whole new experience. Today the wall behind the izone is being plastered and painted.

The new spin studio will be able to accommodate 29 people in each class and there will some great new technogym bikes. When the studio is launched there will be a new range of spin classes. There will be spin for beginners, time trial classes and for those game there will be extreme spin! Check out what the finished article will look like here.

Keep an eye open on the LC Swansea blog for more updates on the work and news about the launch of the studio and also make sure you have a look through the new window and see for yourself, your new studio developing.

Mountain climbers (Cardio, Endurance)

· Begin in a press up position on your hands and feet

· Bring the left knee towards your chest

· Jump up and switch feet in the air bringing your right leg towards your chest and your left leg back

· Continue the movement for 30-60 seconds

Plank (Abdominals)

Exercises 3 sets of 10-15 repetitions

· Start by lying face down resting on your forearm on the floor palms facing inwards

· Raise up off the floor onto your toes resting on your forearms

· Keep your back flat and in line from head to heel

· Keep your abdominals contracted stopping your bum to go up in the air and from your middle sagging down

· Hold the move for between 20-60 sec

· Lower down and repeat the exercise.

Crunches (Abdominals)

Exercises 3 sets of 10-15 repetitions

· Start off with lying on your back on the floor with your knees bent

· Place your hands behind your head or across the chest

· Keep your back flat on the floor by pulling your belly button towards your spine

· Contract your abdominals and lift your shoulders blades of the floor by a couple of inches

· Hold at the top for a couple of seconds

· Slowly lower back down to the floor and repeat the movement

Biceps curl (Biceps)

Exercises 3 sets of 10-15 repetitions

· Keep your feet shoulder width apart, knees slightly bent with your back straight

· Place the weights in both hands with your hands down by your side.

· Bend the elbow and bring the weights up towards your upper arm, only going as far as the biceps will take you (keep your wrists nice and strong)

· Lower the arms back down to the side

Triceps kickback (Triceps)

Exercises 3 sets of 10-15 repetitions

· Start with some weights in your hand, place one leg in front of the other and bent the body until you are at a 45 degree angle.

· Bring the elbows up in line with the back and bend to a 90 degree angle

· Extend the elbow out keeping it in line with your back, when extending squeeze the triceps muscle

· Then repeat the exercise