Video: All over body workout - in conjunction with the University of Hertfordshire's Sports Village
This month s article is the finale to exercising in the home and helps show an all over body workout in the form of a circuit. It comes from Lorna Catchpole, 22, a health and fitness coach at the University of Hertfordshire Sports Village in Hatfield. Lo
This month's article is the finale to exercising in the home and helps show an all over body workout in the form of a circuit.
It comes from Lorna Catchpole, 22, a health and fitness coach at the University of Hertfordshire Sports Village in Hatfield. Lorna graduated with a degree in exercise and health science from Chichester University in 2007 and has been working at the sports village since July last year.
Our articles have been showing you ways you can exercise at home, for those times you can't make it to the gym or if you do not currently have a gym membership.
You may have read the last few articles which have demonstrated ways in which to exercise in the home, using both Swiss balls and dumbbells. A circuit session includes short bursts of different exercises for a great all round workout. With the right exercises a circuit can increase fitness, burn calories, help you to tone up and increase muscular strength. The exercises will help increase energy levels, reduce stress levels, improve mental health, reduce blood pressure and resting heart rate and also the risk of heart attack or stroke. Before starting the circuit it is beneficial to do a warm up. This will help ensure your heart rate is ready for the main workout and prepare muscles for the exercises. THE CIRCUIT
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A circuit session is made up of both cardiovascular and strength exercises. It can be done in the home or outside and does not require any equipment if you do not have any. For example, if you don't have dumbbells you could use cans of baked beans or bottles of water. Do each exercise for one minute, followed by a 30 to 60 second rest between each exercise.
Station 1. Skipping - Ensure there is enough open space and clear of hazards. Stay on your toes when jumping and keep knees slightly bent.
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Station 2. Dumbell Lunges (February article) - Hold DBs at side of body, keep back straight and body square on throughout the motion. Don't allow your knees to go past your toe line when bending.
Station 3. Burpees - Always maintain a straight back throughout the exercise and make sure you push through your toes when jumping. Never land on your heels or with locked knees.
Station 4. Ab crunch (January article) - Keep knees bent and feet flat on the floor, curl up by contracting your abdominal muscles. Make sure you look up and keep a straight neck throughout.
Station 5. Step ups - Always place entire foot on the middle of the step and try not to force too much impact through your knees.
Station 6. Squat curl press (February article) - When squatting ensure your feet are directly under your shoulders to begin with and never let your knees past your toes when bending. Maintain a straight back and keep abs tight.
Station 7. Back extension (January article) - Try not to hyperextend your spine and never take the exercise to the point where you feel pain.
Station 8. Jumping Jacks - stay light on your feet ensuring that you land on the whole of the foot. Keep an upright posture and try to fully extend arms out.
Station 9. Oblique crunch (January article) - Ensure you are safely balanced, keep a straight neck line and try to bend from your waist.
Station 10. Press ups (half or full) - Keep back straight and maintain neutral alignment of neck throughout exercise.
Station 11. March or jog (high knees)
Station 12. Chest press (February article) - Hold the DBs directly over the centre of your chest with your palms facing forwards. Bend your elbows at a 90 degree angle so your upper arms are parallel to the floor.