8/14/2019 Fit to go!

1/4

ultra-FiT JANUARY 201022

FittoNo gym? No kit, No problem! Stay

in shape with just your body

Our Fit to Go circuit can be performed

anytime, any place anywhere - from ahotel room to your garden. It will develop

functional strength and tone your body.

WomenS

FiTn

eSS

, Stand with feet hip to shoulder-width apart, arms by your sides, Inhale to bend your knees to a right angle, bringing your hips

towards the floor and extend your arms out to shoulder height, Exhale and drive through the hips to push back up to standing

position

Training tips keep knees in line with second toes, dont let kneenot roll in. Keep abdominals drawn in throughout, and be careful not toarch your back. To progress add resistance by holding dumbbells by

your sides or a barbell across your shoulders

Warm up, March on the spot for 3min

, Stand tall, inhale and reach arms overhead, exhale and squatdown swinging your arms down and back in a ski-jump style.Repeat for 1 min

, Circle shoulders back 10 times and then big arm circlesback 20 times

, Stand tall on tip-toe and then lower alternate heels to warmup the calf muscles

For Strength and condtonPerform slow controlled reps, focusing on technique. Build up tothree sets of 10 12 reps.

For a CV crcutPerform faster reps, 30/45 or 60sec per exercise with no rest in

between. Add 1min of skipping between exercises 3, 5 and 7 (if youdont have a rope, perform high-knee jogs or simulate a skippingaction). Do the entire circuit once or twice, if time and fitness allows.

The workout

Go1 Squatstrengthens front and back of thigh plus glutes

8/14/2019 Fit to go!

2/4

JANUARY 2010 ultra-FiT 23

Wom

enS

FiTneSS

2 Cat pressstrengthens triceps, upper backand shoulder girdle

3 Lungesculpts and strengthens glutes and thighs

4 Pilates 100flattens abdominals, strengthens core and hip flexors

, Start on all fours with hands under shoulders and knees under hips, Inhale and bend your elbows, keeping them tight by your sides to

target your triceps and lower your chest between your hands, Exhale and press back to the start position

Training tips ensure that your chest and not your head comes downbetween your hands. Keep abdominals gently drawn inwards throughout.

, Lie on your back, contract your abs and bring both kneesup to a right angle

, Exhale and lift head, shoulders and arms off the floor,palms facing down

, Straighten your legs, and begin to beat your arms as if pressingdown on hard springs

, Inhale for 5 arm beats and exhale for 5 arm beats,building up to 100

, Keep abdominals contracted throughout, and dont let yourback arch.

, (those new to exercise should keep knees bent, and advancedtrainers can lower straightened legs towards floor)

Training tips keep your shoulders away from your ears and lookthrough your knees keeping your chin slightly tucked under. Your spineshould remain in neutral neither flattened nor arched. Aim to keep yourstomach flat and breathe into the rib cage.

, Stand with feet hip-width apart, shoulders back and down, Exhale and take a large step forward bending both knees to an

approximate right angle, Push back to start position with control, Perform all reps on one leg and then change legs

Training tips at the end of the lunge position, ensure your frontknee does not go beyond the front foots toes. Keep shoulders back anddown and abdominals gently engaged throughout.

8/14/2019 Fit to go!

3/4

ultra-FiT JANUARY 201024

WomenS

FiTn

eSS

, Assume a position on knees and elbows., Ensure elbows are shoulder-width apart by wrapping your fingers around

the opposite elbow before clasping hands together in front of you, Raise your hips towards the ceiling so your body forms an inverted V, Inhale to rock your body forwards, so that your chin comes over and

in front of your hands

, Exhale to push back to starting V position and repeat

Training tips Keep your abdominals drawn in throughout and yourshoulder blades down away from your ears. Complete beginners shouldstart on knees and build up to toes. Be sure your elbows are shoulder-width apart. Avoid if you have neck or shoulder problems.

, Start standing tall with feet hip-width apart, Take a large step forward and simultaneously bend both knees to

an approximate right angle, In the lunge position twist your shoulders and upper body to the

side of your front foot, Return to centre and step feet back together

, Alternate sides

Training tips Try to keep your spine in neutral throughout. In theforward position, ensure the front knee does not go beyond the fronttoes. Keep shoulders back and down and abdominals gently engagedthroughout. Avoid rotation if you have any disc issues.

5 Plie squatlifts your bottom and tightens thighs

7 Lunge twisttargets legs, core and challenges balance

6 Dolphinstrengthens and tones arms, shoulders, back and core

, Stand with your feet wide and toes pointing outwards, Inhale as you lower your body, opening your knees wide whilst

keeping your knees above and in line with your ankles

, Exhale and squeeze your bottom to push back up, Keep your bottom connected throughout and keep your body upright

Training tips keep your tailbone tucked under and yourabdominals gently drawn in throughout. Ensure that your knees do notroll inwards as you squat.

8/14/2019 Fit to go!

4/4

JANUARY 2010 ultra-FiT 25

Wom

enS

FiTneSS

, Sit on one hip with your knees bent and top leg opened, foot flat onthe floor slightly in front of your sitting bones. Your bottom leg restson the floor with the foot just behind your top foot. Your body issupported on your arm hand in line with the hip and a little awayfrom your body. Rest your top hand on your top knee.

, Inhale to prepare and lengthen the supporting arm, drawing thetorso away from the floor and the shoulder away from the ear.

, Exhale to lift the pelvis upwards (imagine your hips are being liftedin a sling) squeezing inner thighs together and reaching top armoverhead.

, Inhale to bend the knees and return hip back to the floor and handback to the knee.

, Repeat x 3-5 on each side., To increase intensity hold a toning ball in the top hand.

Training tips keep the hips stacked throughout - one hip on top ofthe other. Imagine a sheet of glass is in front of your hips and keep bothhip bones touching the glass. Keep your abdominals engaged andremain lifted in the ribs and waist and supporting shoulder.

, Lie on your back and bring your knees up above your hips bent toa right angle

, Place fingers behind ears, keep elbows wide and lift head from floor, Exhale and peel left shoulder across towards right hip as you

extend the left leg out as low as you can. Keep stomach flat andspine in neutral, Inhale back to centre and exhale in opposite direction., Repeat one set of slow repetitions, followed by a set of fast, but

controlled repetitions.

Training tips Try to keep your stomach flat throughout and move ina controlled way dont let your hips rock as you move. Imagine you arefolding your shoulder towards the opposite hip.

, Lie on your right side, head on outstretched arm and both knees bent, Exhale to open left knee like a clam shell and then lift both feet

from the floor, Inhale to close and repeat

Training tips keep your waist lifted from the floor and your spine ina neutral position throughout. Try not to let your hips rock back as you lift

your legs.

9 Frog legsstrengthens hip rotators and lifts your bottom

10Side bendgreat for core strength, works the obliques and shoulders

8 Criss-Crossgreat for the waist and hip flexorsand tones entire core area