Upper Body & Core Strength Training Workout

 
 
 
 

Strength training is key to preventing bone and muscle loss, for all ages. Perfect for any space, this quick workout targets all Upper Body and Core Muscles - leaving you feeling stronger than yesterday.

Exercise Tip: Be sure to stretch before the workout.

 
 

Russian Twists x 20 Reps (left and right-side rotation counts as one rep)

Sit on your bum with heels out in front of you, toes pointing upwards. Have a weight in your hands. Pull your belly button towards your spine and start to lower your back towards the floor behind you until you feel your core engaged. Rotate the weight from left to right, ensuring you bring the weight close to the ground on each turn to feel the core working. Make sure shoulders aren’t rounded forward. Keep a proud chest.

Leg Lifts x 20 Reps

Lay on your back with your hands in a diamond shape under your lower back. Pull your belly button in and lower your legs SLOWLY until the point BEFORE you feel your back lift off your hands. Bring your legs back up to the top, and repeat!

Hammer Curls x 20 Reps & Bicep Curls x 20 Reps

In a standing position squeeze your glutes, tighten your core, drive your heels into the ground, and have a proud chest. Begin each movement one after the other completing 20-30 reps each. For the Hammer curls have your palms facing inwards towards the body. For the Bicep curls have your palms are facing upwards.

Triceps Extension x 20 Reps

In a standing position squeeze your glutes, tighten your core, drive your heels into the ground, have your hands above your head with weight in your hands and elbows close to your ears. Begin each movement one after the other completing 20-30 reps each. Triceps extensions start at the top with hands above the head and have the weight tracking downwards until you reach past 90 degrees.

 
Mandy Gill