Tuesday 25 July 2017

The exercises

The following exercises have been selected by Bootcamp Ireland to work various body parts over the six week programme, taking in upper and lower body parts each week.

At the end of each training session, we have included abdominal exercises to increase your core strength which in turn will help you perform your exercises more effectively and will reduce the risk of injury.





The programme will:

• Assist weight loss

• Improve lean muscle tissue and increase muscular strength

• Help you tone up

• Help prevent injury

• Boost your energy levels

• Prevent bone loss

• Increase blood circulation around the body

• Reduce your stress levels





With ALL the exercises remember to:

Exhale on the exertion and inhale on the release.

Keep your core muscles engaged (pull your tummy in!) at all times as you perform the exercises.

Keep your feet planted firmly on the ground for balance. Use a wall or chair for balance where necessary.

Perform each exercise with steady fluid movements. It’s about quality and technique, not quantity.






Triceps dip

Works the muscles on the back of the upper arms, using the shoulders, tummy and legs for stability.

 

• Use a stable bench or a chair and place your hands on it with an 'over' grip

• Keeping your legs stretched out in front of you, and keeping your knees soft to avoid hyper-extension, use your arms to lower your body down

• Keep your body close to the chair/bench

• To adapt the exercise and make it easier, keep your feet flat on the ground and your knees at a 90 degree angle




Lunge

Works the back of the lower legs, the front of the upper legs and your bum, using the tummy and legs for stability.

 

• Tighten abs, keep your back straight, pick a focus point in front of you and place your hands on your hips for balance

• Step forward with one leg and bend the rear knee until 4-5cm from the floor

• Keep the knee of the rear leg directly under the hip

• Push with front leg to return to starting position and repeat on opposite leg

• Do not allow the front knee to travel forward over your toes

• Exhale on the way up and inhale on the way down

• Repeat with the opposite leg and continue, alternating legs








Abductors leg raise

Works the inside of the upper leg, using the tummy, legs and back muscles for stability.

 

• Lie on your side, extend your lower arm and rest your head on it

• Bend your lower leg for balance

• Slowly raise your top leg to 45 degrees, keeping your foot parallel to the ground

• Slowly return to the starting position with control

• Count two on the way up, hold leg raised for one count, count two when lowering and repeat








Adductors leg raise

Works the outside of the upper leg, using the tummy, legs and back muscles for stability.

 

• Lie on your side, extend your lower arm and rest head on it

• Bring your top leg forward and bend your knee, resting it on the floor

• Raise your lower leg as far as possible, foot parallel to the floor

• Return to the starting position with control

• Count two on the way up, hold for one count when raised, count two when lowering and repeat








Abdominal curl

Works the abdominal muscles, using the lower back for stability.

 

• Lie flat on your back, heels 30-40cm from hips, knees bent at approximately 90 degrees

• Place your hands across chest, and keep your neck in place by imagining an orange which you have to keep under your chin

• Pull in your tummy and raise upper body until shoulder blades leave the floor

• Return to starting point under control

• Keep hips pressed into floor throughout

• Exhale on the way up, inhale on the way down and repeat








Press up (modified)

 

Works the chest and back of the upper arms, using the shoulders and tummy muscles for stability.

• Lie down, place hands slightly more than shoulder width apart, with knees on the ground

• Keep your body straight from knees to head

• Keep your tummy tight and your head in a neutral position

• Lower your body until your elbows are bent at a right angle

• Inhale on the way up and exhale on the way down

• Count two on the way down, hold for one when down, count two when raising again and repeat

• Ensure your core muscles are engaged at all times to support your back








Squat

Works the back of the lower legs, the front of the upper legs and your bum, using the lower back, tummy and legs for stability.

 

• Place your feet slightly more than shoulder width apart and stand with feet flat on the ground

• Focus on a spot on in front of you

• Tighten your abs and keep your back neutral

• Squat by pushing the hips to the rear and bending the knees

• Do not allow your knees to travel forward over the toes

• When you reach a bend of 90 degrees (or close) at your knees, slowly return to the start

• Count two on the way down, hold for one, count two on the way up again and repeat

• Your toes may lift slightly for balance








Lying hand clap

Works the shoulders, using the lower back for stability.

 

 

• Lie flat on the ground face down

• Raise your head and shoulders slightly off the ground, bring your arms above your head, and clap your hands

• Bring them back down by your sides to behind your back and repeat








Back extension

Works the lower back muscles, using the tummy for stability.

 

• Lie flat on your tummy, with fingertips on your temples

• Keep the hips and feet on the floor and slowly raise the upper body, keeping your tummy muscles engaged to support your back

• Slowly return to the start, counting two on the up, holding for one, and counting two while lowering

• Keep your head in a neutral position throughout and repeat






V-Up

Works the lower region of the tummy muscles, using the legs and core muscles for stability.

 

• Lying flat on the ground on your back, keep your lower back pressed on the ground, and raise your legs up perpendicular (a 90 degree angle) to the floor and your body

• Keeping your legs straight and your tummy tight, pull your tummy in and raise your upper body until shoulder blades leave the floor. Reach for your toes

• Slowly return to start with control

• Keep hips pressed into floor throughout

• Exhale on the way up, inhale on the way down and repeat








Hip extensions

Works the buttocks and hips, using your core muscles for stability, and your legs for balance.

 

• Assume a box position on knees and elbows

• Tighten your tummy muscles and keep your back straight

• Extend one leg upward in to a line with your trunk, while keeping other knee on the ground

• Return to the start under control, and repeat on same leg for a full set, then switch legs and repeat

• Count two on the way out, hold for one, and count two on the way back






Calf raise

Works the back of the lower legs, using your core muscles for stability. You will need a step to stand on and a chair or wall for balance.

 



• Stand on a step with feet shoulder width apart

• Bring one foot back so that it is halfway off the step

• Use the opposite hand to help maintain balance

• Tighten your tummy muscles and keep your back straight

• Raise your heel to its full extent by contracting the calf muscles

• Slowly return to below starting position (so that your toes are higher than your heel) for a full range of motion

• Ensure your knees do not bend throughout

• Count two on the way down, hold for one, count two on the way up again and repeat

• Complete a full set with one leg, and then switch to the other leg

• You can intensify the exercise, working both legs at once, by keeping both feet half off the step and working them simultaneously






Oblique curl

Works the obliques (the sides of the tummy muscles), using the tummy muscles and lower back for stability.

 

• Lie flat on your back, heels 30-40cm from hips, knees bent at approx 90 degrees

• Pull your tummy in and raise your upper body until shoulder blades leave the floor.

• Raise up towards your right side, reaching towards your toes on the outside of your knees

• Return to start with control, then raise your upper body to your left side

• Repeat, reaching to each side alternately

• Keep your hips pressed into floor throughout

• Exhale on the way up, inhale on the way down and repeat

• Count two on the way up, hold for one, and count two on the way down



Thanks to Lorraine Ho and Bootcamp Ireland

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