FIT IN 20 Program 1

Move Well Physiotherapy FIT IN 20

 PROGRAM 1

Do these exercises as fast as you can with no rest in between exercises (Pyramid workout)

500m Row – 50 Roll Outs – 50 KB Swings

400m Row – 40 Roll Outs – 40 KB Swings

300m Row – 30 Roll Outs – 30 KB Swings

200m Row – 20 Roll Outs – 20 KB Swings

100m Row –  10 Roll Outs – 10 KB Swings

Done!

 

1. ROWING

Lock your feet into the straps, get into the starting position. The starting position is known as “the Catch” to get into the catch bend your knees, and grab the handle with both hands making sure that your back is straight. Hinge forward at the hips so the torso is tilted in a forward leaning position over your legs. When ready push off of the foot plate. When you push off you will be using your quads and glutes to extend your legs.

NB- ROWING SHOULD BE 60% LEGS, 20% CORE AND 20% ARMS/SHOULDERS.

rowing

 

2.  ROLL OUTS (Small Rolls)

Hold the AB roller with two hands and kneel on the floor. Place the AB roller infront of you so that you are in a kneeling position. Slowly roll the AB roller forward KEEPING YOUR BODY AS STRAIGHT AS YOU CAN. Go as far as you can without touching the floor with your body. After the roll position start pulling yourself back to the starting position.

DO NOT DO THIS EXERCISE IF YOU HAVE LOWER BACK PROBLEMS.

roll outs

 

3. KB SWING

Choose a KB that is the right weight that you are able to finish the workout but is still challenging enough. Stand over the kettle bell with feet hip-width apart. Place a Foam Roller behind you this will help you with the backswing- if you hit the foam roller over you are swinging the weight too far back. Squat down, grip the KB with palms facing you. Driving through your heels, explode through hips to send weight swinging upward from the quads. Aim for chest height, with arms extended. Contract your core and glutes throughout the exercise. Keep back straight.

kb swing