The LC Blog

Welcome to our Blog, read what’s getting us excited these days...



22 July 2011 

Get Fit For Summer- Exercise 12

SIDE PLANK

• Stand with your feet shoulder width apart and bend at the hips until you are at a 45 degree angle.

• Keep your knees slightly bent and your abs tight

• Hold your weights and drop your arms down straight in front without locking the elbows

• Bend the elbows and bring the weights up towards you, elbows should come up until they are in line with your torso.

• Lower and repeat the exercise

Side Plank 1

Side Plank 2



21 July 2011 

Get Fit For Summer- Exercise 11

Reverse Fly

  • Start in a seated postion slightly bent forward with your feet together
  • Start with a weight in each hand and drop the arms down in front with the weight under the knees.
  • Keeping the back nice and straight and the abs contracts, raise the arm up to shoulder height, squeezing the shoulder blades together.
  • Make sure that you keep the elbows bent.
  • Lower the arms back down to the starting position and repeat the exercise.

Reverse Fly 1Reverse Fly 2



20 July 2011 

The Spin Studio is underway!

F&B Dishes July 2011 064If 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...

F&B Dishes July 2011 065There 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.



20 July 2011 

Get Fit For Summer- Exercise 10

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

Montain Climbers 1Mountain Climbers 2


19 July 2011 

Get Fit For Summer- Exercise 9

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.

Plank 1Plank 2



18 July 2011 

Get Fit For Summer- Exercise 8

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

Crunch 1Crunch 2