Why not try a medicine ball with your workout
It's international fitness week, so it's time to get moving. Day two is Freestyle Day, here we have the tips to help you through.
Freestyle exercise is an innovative new way for people of all ages, shapes, and sizes to attain long lasting health benefits while enjoying a variety of fun new exercises and techniques.
Exclusive to Fitness First, the concept behind freestyle exercise is a combination of new exercises, ideas, and equipment to challenge your body to achieve peak performance.
There are no rules or limits to freestyle training, so everybody can get involved and chose their own intensity.
Fitness First gyms have a spacious area solely for freestyle training with a variety of the latest fitness tools including: Steelbells, Power bags, ViPR, Kettlebells, and suspension training to name a few.
There are always plenty of staff on hand, eager to demonstrate techniques and answer questions, as well as freestyle boards with ‘How-To’ user guides for all the equipment. Feel free to work out on your own or join one of the five freestyle fitness classes specifically tailored for all different fitness levels!
By constantly changing your fitness routine, your body never gets tired or accustomed to your exercises, instead constantly working different muscle groups and building your strength.
Now that you know a little bit more about the newest trend in exercise, kick-start your freestyle routine with some of these tips from Fitness First’s personal trainer AJ Perera on how to use the equipment in the freestyle area.
Bosu Ball:
For lower body, core, and shoulders: With your body in a straight line parallel to the floor, place your forearms on the top of the dome, shoulder width apart. Make sure that you are directly over your arms in plank. Once firmly in position, tighten your glutes and pull your stomach inward, as if trying to touch your spine. Hold for one minute.
Challenge yourself: To really push your body, try a side plank. This time, get in the position on your side, resting only one arm on the dome, and only one foot on the ground. Hold for 30 seconds on each side.
For hamstrings, core, and glutes: Start by lying on the floor, flat on your back, arms at your sides with palms face up. Bend your right foot and rest it on the dome while lifting your left leg into the air. Press your right foot into the dome so that you elevate your torso until it is at the level of your right thigh. Hold for 2 counts (or as long as you feel comfortable) then return to starting position. After 15 lifts, switch feet.
Kettlebells:
Step Out Swing: With your feet together, stand holding the kettlebell in front of your thighs. Open your legs by placing your right foot out to the side while pushing your hips back (make sure to keep your torso stays in a natural straight line!) so that you are in the squatting position. Swing the kettlebell through your legs. Then in one fluid motion, swing the kettlebell up to your chest (with arms straight) while simultaneously placing your right foot back with your left. You should now be standing straight up in the original position with your arms extended in front of you supporting the kettlebell. Do as many reps as you feel comfortable with for 30 seconds on each side.
Squat Rotator: Hold the kettlebell with your right hand so that the bell is on the outside of your hand and the handle is on the inside, across your palm. Standing with your feet together, step out to the left while you sink into the squatting position. At the same time, extend your arms and twist at the hips so that your right fingers are reach towards the ceiling and your left fingers are between your legs as if trying to touch the ground. The goal is to create a straight line with your arms. Slowly return to your initial standing position. Repeat as many times as you can for 30 seconds before switching sides.
If you don’t feel ready to experiment with new equipment, try these creative and effective new twists on boring exercise routine staples.
Medicine-ball Pike: Place a medicine ball behind you, and move into a push up position so that your feet are resting on the ball. Make sure your body maintains a straight line, parallel to the floor. Lift your hips and roll the medicine-ball as close to your hands as you can by moving your feet. Pause for one beat, and in a controlled movement, lower your hips back down to push up position. Try and do three sets of 15 reps. And remember; make sure to never bend your knees.
Mountain Climber with Hands on Swiss Ball: Stand with your feet together and the swiss ball a few feet in front of you (or far enough away so that when you lean forward, your hands rest on the ball). Lean forward so that your body is in a perfectly straight line with your hands firmly on the ball. Without moving, bend and raise your right leg to your chest, hold, and return to your left foot. Alternate feet for 30 reps.
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