The LC Swansea

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 the other side.

Side Twists

• Sit holding a medicine ball or weight with the knees bemt.
• Lean back slightly, contracting the ads and keeping the back straight and the 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.

The LC Tour de France challenge really captured the imagination of gym members and the LC team during July with over 100 people having a go at the challenge. There were some fantastic scores and many personal bests made on both the Dragonfire and Outlaw Rock Courses on the espresso bikes!
This month’s winners are Raul Reisman and Cath Bingham for the Dragon Fire Course who scored times of 11:36mins and 17:02 minutes respectively. Raul scored the top time again for the Outlaw Rock circuit doing it in just 26:19 minutes while the ladies winner, Laura Eddy completed the course in 38:27mins. Congratulations to all of our winners! If you enjoyed this month’s challenge why not try out a Spin class in the very new spin studio!
As we head into August you may hear the gym team shouting ‘Drop and give me twenty’ at unsuspecting gym members as the gym challenge has taken on a distinctly military feel! The challenge LC Military Academy Challenge consist of 20 Burpees , 20 Press ups, 20 Squats, 20 Star Jumps and 20 Sit Ups followed by a 1k run which will be timed to give your overall score. If you are new to the gym and want to take part in the challenge you can opt to do 10 reps of each and run 500meters, ask the gym team for some top training tips to get you ready!
Good luck and remember ‘no pain, no gain’!

Sumo Squats

• Stand with feet wider than shoulder width apart, pointing the toes out.
• With knees in line with toes, lower into a squat. Knees should be behind the toes.
• Push through the heels and lift back up to the start.
• This can be done with weights or without.
• Make sure you keep you back straight and abdomials contraced.
• 3 sets of 15 reps

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

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.