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.

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

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

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.

The sun is starting to show its face so it is definitely time to start toning up that body! The gym team at the LC are kindly sharing a few of their toning secrets to help you on the way to your perfect body. Over the next 30 days we will bring you one simple exercise every day so that you can start working towards the boy you’ve always dreamed of!

Exercise 1

Exercises 3 sets of 10-15 repetitions

Squat (The squat is great for workings the Quadriceps, Hamstrings, Gluts)

· Stand with feet hip distance apart with your toes, knees and hips in a straight line.

· Slowly lower your body, as though you are sitting in a chair.

· If possible go down until your bum is in line with your knees at a 90 degree angle

· Make sure that you knees are behind your toes

· Keep the weight on your heel and then push back up to starting position

As Novak Djokovic lifted the trophy on Sunday as Wimbledon Champion, the LC Batak Challenge also drew to an end. The challenge proved a big hit with gym members and some fantastic scores were recorded. There were three winners, Toni Edwards took the prize for the women’s with a score of 320, Ryan Naaif had a great score of 289 to take home the Izone prize but it was Will Thomas who broke the LC Batak record with a score of 553! Congratulations to this month’s champions and everyone who took part in the challenged.

As we move into July the next gym challenge will being and is inspired by the Tour de France. This is your chance to show us your peddle power on the ‘Tour de France Expresso Bike Challenge’. Participants can choose between the 5mile ‘Dragon Fire’ course and the 10mile ‘Outlaw Rock’ course on the expresso bikes either in the Izone or the main gym. Make sure you get one of the gym team to record your time and maybe this time next month you can rest your aching limbs in the spa with your free membership.

So get your cycling shorts on and start cycling to see if you deserve the LC’s ‘yellow jersey’!