W3 Club is currently closed due to the government guidance on Covid-19

Strength Workout with Barbara

This workout takes you through a range of exercises which will help to tone, shape and work your muscles. Make sure you have a bottle of water with you to keep hydrated.

Workout

Warm up

30 seconds – Jog on the spot 

30 seconds – High knees jog 

30 seconds – Kick back jog 

60 seconds – Shuffle left 3 steps, tap. Shuffle right 3 steps and tap 

30 seconds -Star Jumps with arms in line with shoulders

30 seconds – Star Jumps with hands clap above the head 

30 seconds – Stand in a wide stance, reach to the left while turning the torso in the alternate direction

30 seconds – Stand in a wide stance, reach to the right while turning the torso in the alternate direction

Repeat for 10 minutes followed up a dynamic stretch 

 

Lower body Workout 

Weight can be added if desired. A full water bottle or tinned food can also be used instead of weights 

8 x Squats

8 x Squats lifting the heels as you come up 

16 x Alternating between squats with flat feet and squats with heal lifts

 

16 x Tick Tock lunge – right leg lunge forwards, right leg lunge back. 

16 x Tick Tock lunge – left leg lunge forwards, left leg lunge back. 

16 x Tick Tock lunge – right leg lunge forwards, right leg lunge back

 

16 x Squat followed by curtsey lunge

16 x Reverse lunge on right leg followed by knee drive up towards the chest 

16 x Reverse lunge on left leg followed by knee drive up towards the chest 

32 x Double pulse and jump squat 

 

Repeat the workout twice or as many times as suitable