Wellington Women’s Refuge and Te Whare Rokiroki Maori Women’s Refuge provide advocacy and support services to women and children who live in Wellington who experience domestic violence. We could not do this work without the generous support of our community and for your support we are very grateful.
Getting bored with the same old routine? It’s time to check out some of the new equipment in the gym, starting firstly with the climbing ropes.
Try these exercises
1. Timed hanging:
Time how long you can hold yourself up for. Do 2-3 times to see any improvements
2. Pull ups:
Holding the rope in each hand pull your body up and down. Perform 4 to 5 reps or until fatigue.
3. Hanging leg raises:
While holding yourself up, keep your legs together and lower them up and down.
4. Climbing arms only:-
Climb up only using your arms. Perform 4 to 5 times and time each one to establish any improvement.
5. Climbing arms only in pike position:-
Same as above but keep body in pike position (4 to 5 reps
6. Climbing up, legs and arms:-
Climb up the rope using both your legs and arms, check with staff for safe way to lock the rope around your legs. Perform 4 to 5 times and again time yourself to monitor improvement.
7. Two rope climb:-
Have one hand on each rope and pull yourself up. Again remember to time how long it takes to reach the top.
Remember with all exercises to add extra tension to control the movement as you come down the rope. Don’t just jump off! Have a go, remember these exercises are just a guideline, get creative and try some different ones.
If you’re not sure on how to do something, come and find me and I’ll demonstrate.
We’ve recently got some new toys at BPM Fitness, so David has spent a bit of time pulling together some ideas for you to have a play with. It would pay, to have had breakfast before embarking on this challenge.
Warm up 4:00 minutes
As inspired by Roger GI Joe last week, take some time to warm up on the treadmill. Grab a bag, take it to the machine and set it up so you are marching uphill at a fast walk. Carry the bag over one shoulder for four minutes, then the other, then across both shoulders, and for the last minute, hold it across your chest.
Do the first three exercises with no break in between. At the end of one round of three, do the fourth option as a rest. You can do anything from three to five rounds of this group. Do as many as you can with correct technique and full effort, and remember to keep breathing.
Either using the assisted pull up machine, or full pull ups, do as many as possible with a full range of motion. Hands can either face in or out.
Starting with your feet together, place the power bag on one shoulder and step forward with the same side foot. Step back, and switch at the top. Take a long step forward so that you have a right angle on the front knee, and your hip, knee and ankle all track in the same line. Use a power bag that allows you to do between 6-8 reps each side If you can do more, find a bigger bag. If the technique starts to get sloppy, go down a bag size.
Starting with the bag at your chest, hands at both ends, press the bag into the air. Use a power bag that allows you to do 8-12 reps in total . Remember a full range of motion. Keep a soft bend in the knees, and your core active.
One minute Easy skipping OR recovery
If you are feeling peppy and want to keep your heart rate high, jump some rope between rounds. If you are feeling a little sluggish, or you want to dedicate all your effort to the bag, then just take it easy for the minute.
If the first group got you, grab a stretch then hit the showers. Otherwise role up your sleeves and give this group a go. Again, do the first three exercises with no break in between. At the end of one round of three, do the fourth option as a rest. Three to five rounds of this group two. Do as many as you can with correct technique and full effort.
Bent over row
Grab the bag by the handles, and stand up into a position where you are leaning over the bag. With knees soft, back straight and core engaged, pull the bag from a hang - right up into your chest. You can either lower it slowly, or like Elliott likes to do, push it away with force. Find a bag that you can move 6-8 times like this.
Start with a standard squat set up and movement pattern. With the power bags, you have options that you can try out.
- Wrap your arms around it in a bear hug
- Hold it high on your chest under your chin
- Stack it across the top of your shoulders
- Hold it high above your head with arms straight (same as shoulder press)
Taking your but down as far as it will go while keeping the natural curves of your spine, move up and down 6-8 times . You can, if feeling peppy, make this an explosive jump from the bottom of the squat.
Starting with the bag at your chest, hands at both ends, press the bag vertically into the air. Use a power bag that allows you to do 8-12 reps in total . Remember a full range of motion. Again, if you feel like it, you can throw the bag vertically in the air and catch it on the way down. Just mind your face.
One minute V-Ups for your core OR recovery
If you are still feeling hungry try these out for one minute. Get in as many as you can. For the animals out there, hold a powerbag between your hands as you go up and down. Beastly!
So, you think you still have something left to give? Ok, try one of these two exercises. See how many you can get done (with correct technique) in one minute. Post your score (number of reps) to our Facebook page.
Nicole recently had a member come through saying that she wanted to get in shape to climb a mountain! Check out the programme Nicole pulled together for it. And yes, the client ‘Knocked the Ba$t3red off’.
5 Min Cardio (you’re choice of machines, but the cross trainer would be a good option).
Push for the summit
There are four groups of exercises here. Do each exercise within each group eight times. Once you have gone through all the exercises in one group, do it again. And again. Three sets of eight repitions of each exercise in each group. Don’t take a break while you are working in a group, but you can always stop and take a breather between groups of 60-90 seconds.
Any questions, check in with Nicole on a Monday or Friday night.
1. BOSU Squat
2. Shoulder press on swiss ball (for added core, balance on one leg for 4 reps and then the other for the other 4 reps while doing this exercise)
3. Box Step up with drive (10 reps each side)
4. Dumbbell chest press on swiss ball
5. Lunge with twist
6. Box jumps (10 reps)
7. Tricep extension on swiss ball (for added core follow same pattern as shoulder press)
8. Wide grip chin ups
9. Close grip chin ups