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Your New Year Workout
Fitness expert Luciano Kydd from Kydd Fitness gives you a kick-start for the gym…
and lifestyle. Its great for learning to engage and retract the shoulder blade in the upward position, more so, it will help strengthen your grip strength, which is often a weak spot in most individuals.
3 Lying Leg Curl – This is an awesome piece of kit for getting locked into position and for strengthening the muscles of the rear of your legs ie: the hamstring which is predominantly weak in the majority of individuals.
Happy New Year and welcome to 2018, we made it together.
Keeping up with the trend of each New Year like most individuals, you have had a festive season of eating and possibly drinking way too much, added with that you have now put on a few pounds in unwanted areas and have decided to join a gym. Whilst there you don’t have a clue where to go next apart from the quick introduction you gain on day one of joining. It’s now week two and motivation is dwindling fast simply because you’re either scared to do anything because you don’t want to look like a fool or you have no structure to follow.
But fear not KyddFitness, is at your rescue, Here’s a basic whole body training plan that you can use for the next 4-5 weeks especially if you’re a beginner or coming back from a long break from training.
1 Suspension Squat – Squats are great for strengthening and work most of the muscles of the lower body and along with the aid of the TRX, it will help beginners to learn to sit down and back in the squat position with the use of the straps.
2 Suspension Strap Back Row –This is a great exercise for beginners to strengthen the upper back muscles which can be weak due to poor posture
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4 Bodyweight Push up – is great for the muscles of the chest, triceps, shoulders and abs and in some circles it can be a very underrated exercise as only a few people can do a proper push up. If you’re one of them, regress this exercise by doing either a kneeling version or an upright one against a wall.
5 Standing calf raises – Doing calf raises not only help with having stronger calves for everyday use but having stronger gastrocnemius, one of the muscles that makes up the calf along with the soleus, which aids in stabilizing the knee joints, a joint which most individual’s suffer some kind of injury or complain about in their lifetime.
6 One Arm Shoulder Press – A super exercise to not only strengthen the shoulder muscle but learning to stabilize the shoulder joint, along with learning to brace the core muscles and more so, a great way to try to even out any weakness in either your left/right arm.
7 Cable Bicep Curl – Lets be honest who doesn’t like a great set of arms especially in the summer months.
8 Cable Tricep push down – Great for enhancing the muscles at the back of your arm, most notably referred to as “bingo wings”.
9 The Front Plank – Great for building core strength and endurance and for helping to reduce lower backache and they can be done anywhere from your living room to the ski slopes or the beach.
Guidelines: Start off with doing between 2-4 sets per exercise, increase a set as the weeks goes on, doing anywhere from 10-20 reps per exercise depending on your technique and strength levels and resting in-between sets for anywhere from 30 sec to 90 seconds. Try hitting the gym between 3-4 days per week so you have some consistency and your body gets to develop some sense of coordination and feel for the movements. Try having a rest day in-between each training session, while focusing on recovery and proper nutrition.
Hopefully this has given you a helping hand for the next 4-5 weeks of training and you might be wondering where to go from here afterwards? You have the option of swapping any exercise with something similar that works the same muscle group or invest in a personal trainer like myself for more guidance. More information can be found at
www.kyddfitness.co.uk
Luciano Kydd
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