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YOUR OUTDOOR WEIGHT TRAINING PROGRAMME

It's time for some fresh air! Spring is finally here again and you're itching to get outside and enjoy it. Use this training programme to get out there and work your muscles.

 

Julie, sport trainer for the Domyos Club, has a few exercises you can do regularly to sculpt your body. This training programme consists of four exercises.

 

Before starting, make sure do a warm up: 10 to 15 minutes of jogging will help you get a cardio workout and improve overall fitness. Roll your shoulders a few times to warm up your upper body. Also, be sure to stay hydrated (take small sips regularly) and stretch after every workout to avoid cramps and sore muscles.

 

Kill two birds with one stone by heading outside to do these exercises while you enjoy the fine weather!

 

Exercise #1: Bench press-ups

  • Muscles trained: pectorals, deltoids and triceps.

 

  • Performing the exercise: Start with your hands on the back rest of a bench, shoulder width apart. Lower your upper body without touching the bench with your chest as you contract your abdominals. Come back to your starting position. The greater the angle between the back rest and the feet, the more difficult the exercise will be.

 

  • Breathing: Inhale as you lower down and exhale as you come back up.

 

  • Safety tips: Keep your abdominals contracted during the exercise to prevent arching in your lower back.

 

  • Reps: 4 x 10-15 reps with a short recovery period.

 

Exercise #2: Bench dips

  • Muscles trained: the triceps.

 

  • Performing the exercise: Sit on the edge of a bench with your hands on the bench, fingers towards the front, knees bent at 90°. Slide your buttocks forward a few centimetres until they are off the bench. Bend your arms until they are parallel to the ground, then return back to your starting position, without locking your elbows. The greater the angle between the bench and the feet, the more difficult the exercise will be.

 

  • Breathing: Inhale as you lower down and exhale as you come back up.

 

  • Safety tips: Lower yourself slowly, maintaining the same distance between your elbows. Contract your abdominals to protect your back.

 

  • Reps: 4 x 15-20 reps with a short recovery period.

 

Exercise #3: Lunges

  • Muscles trained: the gluteus maximus quadriceps, hamstrings, and calves.

 

  • Performing the exercise: Step out with one foot far enough in front of you that the knee is at 90°. Your back knee should not touch the ground and should remain aligned with your heel. Keep your upper body straight. Alternate legs. To make the exercise more challenging, add additional weight, such as by holding water bottles in each hand.

 

  • Breathing: Inhale as you lower down and exhale as you come back up, keeping your abdominals contracted.

 

  • Safety tips: Keep your feet straight forward, stretch your back upwards to keep it straight and look at a point in the distance.

 

  • Reps: 4 x 15-20 reps with a short recovery period.

 

Exercise #4: Side plank

  • Muscles trained: the abdominals (rectus abdominis, obliques, transverse) and the lumbar region.

 

  • Performing the exercise: Hold yourself up on your elbow and outer edge of your foot. Your body should remain well aligned without arching your back. To make the exercise easier, you can keep both feet or your knees on the ground, making sure to keep your shoulders, hips and knees aligned.

 

  • Breathing: Don't hold your breath during the exercise.

 

  • Safety tips: Keep your abdominals contracted during the movement to avoid arching your lower back and tilt your hips forward to keep your body aligned.

 

  • Reps: 2 x 45-60 seconds on each side. 

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