Blog posts categorised with ‘Exercise of the month’

This little flow of movement is an awesome way to warm up and loosen your hips and knees. It lengthens your internal and external hip rotators and when you begin to progress it you can start to...

How to take your game to a new level, avoid injury and improve fitness levels The recent coverage of the Ryder cup illustrated the continued popularity of the game of golf. Over the years, golf has...

A multidirectional leg exercise which strengthens the quads, calves and glutes. Ideal for skiers. This exercise only really requires a ball and a wall but for a bit more of a challenge you could...

A hugely functional exercise that works the lateral and posterior oblique sling systems This exercise requires you to begin by standing on one leg and grabbing a cable handle with the opposite hand....

A postural exercise which primarily strengthens the extensor chain, namely the hamstrings, glutes, erectors and multifidus muscles The starting position requires you to begin by kneeling behind a...

A posture corrective exercise which primarily strengthens inner core and sling systems Adopt a hands and knees position on the floor. The hands should be directly under the shoulders and the knees...

A postural exercise which reduces kyphosis and forward head carriage This exercise is performed face down, lying on a mat and really requires no equipment. Begin by lying down on your front. Next...

Strengthens the pecs, triceps, shoulders and improves core stability Begin by kneeling behind your gym ball and then roll forwards over the ball walking your hands out until you are in the ‘press up’...

Strengthens the extensor muscles of the lower back, glutes, hamstrings and upper back Kneel between a fitball and a wall with the ball pulled in to your hips, toes on the skirting board Straighten...

Strengthens the flexor muscles of the hip, neck and abdominals Lie on a swiss ball with your lower back comfortably supported by the ball Draw your belly button in towards your spine and squeeze your...

Strengthens the latissimus, serratus anterior, glutes and stabilises the core. Begin by sitting on your gym ball and then rolling out into a ‘bridge’ position. keep your hips high, your buttocks...

Strengthens the hip flexors + abdominals, stabilises the shoulders and improves core stability + balance Begin by kneeling behind your gym ball and then rolling into the ‘press up’ position -...

Strengthens the obliques, glutes & abs and stabilises the core. Begin by sitting on your gym ball and then rolling out into a ‘bridge’ position. keep your hips high, your buttocks squeezed...

Strengthens the hamstrings, glutes and calves and stabilises the core. Begin by lying on the floor with your feet raised onto a ball, legs straight and extended. the arms and hands are placed by your...

Stabilises the core and improves balance, co-ordination and proprieception. Begin by standing behind your ball next to a wall. with one hand on the wall, the other free to control the ball, start to...

strengthens the obliques, qlo and abdominals and stabilises the core Begin by standing between your ball and a wall. place a hip on the ball and your feet, side on, on the skirting board. try to...

Strengthens the glutes, lower back and hamstrings and stabilises the core Begin by sitting on your ball and rolling out into what we call the bridge position i.e. head and shoulders on the ball, arms...

A very aerobic full body exercise that strengthens the legs, core and arms and melts fat ! Begin by selecting an appropriately sized medicine ball (females 4kg, males 8-10kg). the thruster exercise...

Strengthens the deep core muscles and abdominals Begin by kneeling behind your ball with your hands placed on the top of the ball. the starting position requires the arms to be straight and the hips...

A very explosive high level pressup which develops power and stability in the upper body ! Begin by selecting an appropriately sized medicine ball. choose one large enough to provide your hand with a...

A very aerobic full body exercise that strengthens the legs, core and arms and melts fat ! Begin by selecting an appropriately sized medicine ball (females 4kg, males 8-10kg). the thruster exercise...

A very functional exercise which strengthens the back, shoulders, arms, core and legs ! Begin by selecting an appropriately sized medicine ball. we generally recommend around a 8-10 kg ball for men...

This exercise specifically strengthens the abdominals, chest and triceps Firstly select an appropriately sized medicine ball. we generally recommend around a 5 kg ball for men and a 2-3 kg ball for...

An explosive power exercise which strengthens the latissimus dorsi muscles and core Firstly select an appropriately sized medicine ball. we generally recommend around a 5 kg ball for men and a 2-3 kg...

A very functional exercise which strengthens the legs, shoulders, arms, core and hips ! pretty much everything Begin by selecting an appropriately sized medicine ball. we generally recommend around a...

Strengthens the abdominals, specifically the internal and external obliques Begin by selecting an appropriately sized medicine ball. We generally recommend around a 4/5 kg ball for men and a 2/3 kg...

Strengthens the abdominals, specifically the internal and external obliques Begin by selecting an appropriately sized medicine ball or dumbells. We generally recommend around a 7/8 kg ball for men...

A power exercise which strengthens the pecs and triceps and core Begin by selecting an appropriately sized medicine ball. We generally recommend around a 4/5 kg ball for men and a 2/3 kg ball for...

Strengthens the core, specifically the internal and external obliques and the back Begin by selecting an appropriately sized medicine ball or dumbells. We generally recommend around a 5/6 kg ball for...

A leg strengthening exercise with a lot of core and shoulder involvement. Main muscles strengthened; quads, glutes, hamstrings, obliques and deltoids Begin by selecting an appropriately sized medicine...

Stengthens the legs and is very aerobic. Begin by selecting an appropriately sized medicine ball. we generally recommend a heavy 5-6kg ball for men and a 3-4 kg ball for women Start in a standing...

An abdominal strengthener which also creates explosiveness Begin by selecting an appropriately sized medicine ball. we generally recommend a 4-5kg ball for men and a 2-3 kg ball for women. Start in a...

A serious full body exercise which more specifically targets the core and the back muscles Choose appropriately sized kettlebells. 2 x 12-16kg for men and 2 x 4-8kg for women Assume the top position...

A great functional leg strengthener that encourages good spinal alignment Choose appropriately sized kettlebells. 2 x 12-16kg for men and 2 x 4-8kg for women The starting position involves standing...

A shoulder and tricep exercise that utilises power generated from the legs Choose appropriately sized kettlebells. 2 x 12-16kg for men and 2 x 4-8kg for women Start in a standing position with the...

A difficult exercise which strengthens the legs Choose an appropriately sized kettlebell. men 12 or 16kg and women 4 or 8kg. hold the kettlebell close to your chest like a steering wheel. hold the...

A real hip power developing exercise specifically targeting the glutes, back and hamstrings Choose an appropriately sized kettlebell. 16-20kg for men and 8-12kg for women The starting position...

A full body exercise - works most muscle groups Lie on your back and use two hands to position a kettlebell to the lockout position of one arm (lets say the right arm). keep the arm locked out at all...

An Explosive exercise, creates more power from the back and leg muscles. Choose an appropriately sized kettlebell. Men 12 or 16kg and women 4 or 8kg. Place the kettlebell on the floor in front of...

An Explosive exercise for the lags and back, but also grip muscles and arms/shoulder stability. Choose an appropriately sized kettlebell. Men 8 or 12kg and women 2 or 4kg. Place the kettlebell on the...

An Exercise designed to target the back, shoulder ad bicep muscles. Choose appropriately sized kettlebells. Men 2 x 12 or 16kg and women 2 x 4 or 8kg. Place the kettlebells on the floor in front of...

Another Explosive lifting exercise aimed at total body power As usual choose an appropriately sized kettlebell. Men 12 or 16kg and women 4 or 8kg. Hold the kettlebell in front of you in a standing...

An Exercise which Strengthens core muscles as well as the arms and shoulders As usual choose an appropriately sized kettlebell. Men 12 or 16kg and women 4 or 8kg. Hold the kettlebell above your head...

Great exercise targeting the quads and glutes, for all clients planning skiing holidays. This exercise involves no equipment. it's a great exercise for skiers. begin by leaning against a wall...

An explosive exercise for the legs and core which develops power in the frontal plane Again this exercise requires no equipment. it basically involves jumping from side to side in a powerful manner....

An explosive power developing exercise for the legs Again, no need for any equipment here ! just strong legs ... Begin by crossing your arms in front of you and squat down low. From your deep squat,...

An explosive full body exercise which really gets the heart pounding. great for toning the glutes, core, arms and legs ! No equipment required for this one. the pics are taken from bodyrock.tv......

Another explosive power developing exercise for the legs Once again, no need for any equipment here. just bouncy legs ! Begin by doing a lunge, your back knee within 2 inches from the ground and your...

A basic power developing exercise for the lower legs All you need for this exercise is a step. the calves are very important jumping muscles and this exercise will help develop your ability to jump...

A basic power developing exercise for the lower legs This exercise is quite technical in that it needs to be done correctly to get the intended benefits but also to avoid injuring yourself. Always...

A postural exercise which strengthens the entire posterior chain including hams, glutes, lower back, mid & upper back and shoulders. This exercise requires a section of wall to put your feet...

A highly functional pushing exercise which strengthens the core, hips and upper body Set up a cable at shoulder height using an appropriate resistance (men 40-50lbs, women 30lbs). Grab the handle,...

A multidirectional functional lifting exercise which works the entire core. Grab a club-bell or a med ball of appropriate size (male = 12kg, female = 6-8 kg) and kneel on one knee as shown. Grip the...

A highly functional squat exercise which pretty much uses every muscle ! Choose a barbell of suitable weight. If this exercise is new to you then use a dowell rod or broom stick to begin with and...

A strongman exercise which has an obvious functional carry over to everyday life. For example it'll really help you when attempting to carry all your christmas shopping home from the shops ! This...