The Ronseal Garden Workout - page 2

6 months ago 22nd May 15:25

7.)GARDEN FURNITURE CLEANING -Triceps Circles (200 cals in 30 mins)

Target: shoulders and triceps (backs of arms)

Form 10 circles to the right, then 10 to the left. This is a great all-purpose cleaning motion, and the more you put into it, the more you get out of it. Make sure you do this exercise while cleaning all your garden furniture and pots.

8.)BAN THE BLOWER AND USE A RAKE (180 cals in 30 mins)

Target: back, arms and shoulders

Not only will a leaf blower make your ears ring, it’s also the easy way out. Get out your rake and use some elbow grease to clean up your lawn. When you find your upper body starts getting tired, change your grip so that your muscles are targeted in a different way. Keep in mind, the harder and faster you rake, the better the workout.

9.)PLAY WITH THE WATERINGCAN OR POWER SPRAYER (193 cals in 30 mins)

Targets: biceps (front of arms)

Rather than just using your watering can to water your plants, put it to work as a dumbbell of sorts. Fill it partially with water and curl it to work your biceps. Do 20 repetitions then switch sides.

10.)PROTECTING FENCE WITH RONSEAL (apply with wide brush) (195 cals in 30 mins)

Target: All over body.

Getting someone in to protect your fence may seem an easy option but you’ll feel proud of your shiny new fence by putting some effort in. You’ll also improve flexibility and upper body strength, as well as save money!

11.)RUBBISH RESISTANCE (185 cals in 30 mins)

Target: upper arms, back, and shoulders
Take out the old leaves and plants to the rubbish bin holding large refuse sacks in each hand, lifting them directly above your head. Hold for 10 seconds, then slowly lower, repeating 15 times. As you get stronger, you will either need more weight to feel fatigued or simply do more reps.

12.)COOL DOWN AND STRETCH WITH A WHEELBARROW RUN

By walking at a brisk pace, then slowing down gradually, you’re giving yourself a good cool-down. The resistance of the barrow bumps up the intensity. Then stand and stretch all your major muscle groups – holding each stretch for 10 seconds;

Standing Quadriceps Stretch

Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides

Standing Hamstring Stretch

Stand and lift one leg straight out in front of your body with the heel resting on a flat surface like a chair. Keeping your back straight, and the other leg bent, slide your hands slowly down the front of your shin. You should feel the stretch in the middle of the hamstring muscle. Switch sides.

Standing Calf Stretch
Face a wall and stand about 12 inches away from it. Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight. Then,

lean toward the wall until you feel tension in the calf muscle of the extended leg (you can put your arms on the wall for support.) Repeat with the other leg.

Chest and Shoulder Stretch

Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.

Upper Back Stretch

Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.

Shoulder Stretch

Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Switch sides.

Triceps Stretch

Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Switch sides and repeat.

Side Stretch

Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Switch sides and repeat.