Welcome to
WEEK TWO!
​
This weeks session is all about the bounce!
Now before you all panic and say you cannot do this, read the below FACTS and BENEFITS of rebound training.....
​
-
Anti-inflammatory effects. Rebounding efficiently stimulates and helps lymphatic drainage which has anti-inflammatory effects on your body.
-
Arthritis Management. This type of exercise helps lubricate the joints and reduce the pain and stiffness that comes along with this disease.
-
Increase bone density. Rebounding can help seniors increase their bone strength and reduce the risk of developing osteoporosis women and one in five men will break a bone because of osteoporosis.
-
Reduces the risk of falls. Rebounding helps improve balance and muscle-strengthening which can help prevent falls.
-
Slows muscle atrophy. Rebounding helps slow down the inevitable muscle atrophy in the aging process.
-
Easy on the joints. Rebounding has much less impact on joints and soft tissues than other exercises.
-
Fun and portable. Rebounding can be done anywhere you are and it is fun. Fun exercise means more consistent exercise and more benefits from that exercise!
​​
If you have a rebounder at home then get back bouncing! I also have local classes in Finstown and Holm or small sessions and one to ones at The Zen Den. Contact me to book! This small but mighty bit equipment can be picked up for less than £100 (The Boogie Bounce brand i TEACH ARE £117) and you can do some much with this one bit of kit!
​
This weeks TONING EXERCISES
Aim to do two toning sessions a week. You can mix up both upper and lower body, or one day focus on upper body and another day focus on the lower body i.e legs, glutes
​
Both Sets below are classes as one session. Aim to repeat each set 2-3 times with a 60 second reach between each set.
Then move onto Set 2.
Set 1
Core
Equipment - Yoga Mat, dumbbells 1-2kg's
Supine Heel slide x 8 each leg
Curl Ups x 8
Marching x 8 each leg
Supine arm swing x 8 each arm
​
REPEAT 2-3 TIMES
​
Rest for 60 seconds between each set
​
Set 2
Core and Glutes
Equipment - Yoga Mat, therband, ankle weights
Glute bridge x 8
Pointer x 8 each arm/leg
Plank x 1 start for 3 secs and working towards a goal of 1 minute.
​
REPEAT 2-3 TIMES
​
Rest for 60 seconds between each set
​