The LC Blog

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31 July 2011 

Get Fit For Summer- Exercise 21

Hip Adduction

  • Lie on one side with your legs together, knees slightly bent.
  • Lift the top leg up, squeezing the glutes tight. Lower back down without fully relaxing.
  • To add intensity you can put some weight strps on your ankles
  • 3 sets of 15 reps

hip adductionhip adduction 2



30 July 2011 

Get Fit For Summer- Exercise 20

Bench Press

  • Lie down on the flour. Begin with the weight just over the chest, keeping your elbows bent.
  • Push the weight straight up over the chest, keeping the elbows bent at the top.
  • Bend the elbows and lower the weight down until the elbows are just below the level of the chest
  • 3 sets of 15 reps.

bench pressbench press 2



29 July 2011 

Get Fit For Summer- Exercise 19

Side Bends

  • Stand with feet shoulder width apart in an upright position, keeping your abs tight and shoulders relaxed.
  • Holding a weight in each arm, bend to one side taking the weight just below knee height.
  • Return to the centre and repeat on the other side

side bendsside bends 2



28 July 2011 

Get Fit For Summer-Exercise 18

Side Twists

  • Sit holding a weight with your knees bent.
  • Lean back slightly, contracting the abs and keeping the back straight and chest lifted.
  • Rotate to the right, touching the medicine ball to the floor next to the hip.
  • Come back to the centre and repeat the same on the left side.
  • 3 sets of 15 reps

side twistsside twists 2



27 July 2011 

Get Fit For Summer- Exercise 17

Bicycle
• Lie on your back with your knees bent, placing your hands behind the head.
• Bring the knees up towards your chest and lift the shoulder blades of the floor by a couple of inches.
• Remember not to pull on the back of the neck.
• Straightening the right leg out keeping it on off the floor, take the right elbow to meet the left leg, turning the body slightly.
• Repeat the movement the other side taking the left elbow to the right knee.

Bicycle 1



26 July 2011 

Get Fit For Summer- Exercise 16

Triceps extension

• Start in a seated position with your feet hips and knees in line, and your back straight.
• Holding a weight with both hands place the weight behind the head.
• Keep your elbows close to the ears
• Push the weight up over the head keeping the elbows slightly bent, squeezing the triceps tight.
• Bring the weight back down behind the head and repeat the movement.

Tricep Extention 1Tricep Extention 2