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17 July 2011 

Get Fit For Summer- Exercise 7

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

Biceps CurlBiceps Curl 2



16 July 2011 

Get Fit For Summer- Exercise 4

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

Kick backs 1Kick backs 2



16 July 2011 

Get Fit for Summer- Exercise 5

Shoulder Press (Deltoids)

Exercises 3 sets of 10-15 repetitions

· This can be done seated or standing

· Place the weights (you can use tins or beans or bottles of water!) in your hand bend the elbows at a 90 degree angle with the weights in line with your ears

· Push the weights up above your head keeping the elbow slightly bent

· Bend the elbows back down and repeat the movement

· Make sure you keep your back straight abs tights, with your hips knees and feet in line.

Shoulder PressShoulder Press 2



16 July 2011 

Get Fit For Summer- Exercise 6

Side lateral raises (Deltoids)

· This can be done standing or seated

· Keep feet shoulder width apart, place the weights in your hand and keep your arms down by your side

· Keeping the elbows slightly bent raise your arms out to the side until they are in line with your shoulders.

· Gently take your arms back down to the side and repeat the movement

Side RaiesSide Raisers 2



15 July 2011 

Get Fit For Summer- Exercise 3

Exercises 3 sets of 10-15 repetitions

Triceps Dips (Triceps)

· Sit on bench or chair

· Place your hands on the edge of the chair and your feet out in front

· Lift up on your hand with your hips coming past the edge of the chair

· Bend the elbows no more than 90 degrees and lower your hips the same time

· Push back up keeping the elbows slightly bent

Triceps DipTriceps Dip 2



13 July 2011 

Get Fit For Summer- Exercise 2

Exercise 2

Exercises 3 sets of 10-15 repetitions

Lunge (Quadriceps, Hamstrings, Gluts)

· Start with one leg forward one leg back

· Can be done with or without weights

· Bend your knees lowering yourself down to the ground, keeping the back knee off the floor

· Making sure that the from knee is behind your toes

· Keep you back straight and your abdominals contracted

· Push through the front feelheel and come back up to the starting position.

Squat and Lunge StartLung2

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