Water bottle work-out w/ Diana Yonah, Kenya
Movement is the cure to a restless body and soul. For this full body training you only need an area the size of your yoga mat. All the exercises can be adjusted to fit 7-year-olds, teenagers and adults.
Fill your bottles with water and get ready. Keep up a constant pace and core engaged.
Bring: 2 water bottles. Increase the bottle size. Have a set of heavy, light and moderate water bottles.
Water bottle work-out no 40!
#FunFriday DANCE EDITION. Let’s dance out our calories with Dee in the second part of dance in the Clubhouse work-out.
Following our past two weeks programme where we worked on our glutes and hips, our shoulders and arms strength; this week we taking it further where we going to specifically work on our upper body and core blend.
Monday Motivation. We will be up working on our core strength, lower body strength and muscular endurance.
DANCE EDITION. Every Friday Diana will teach us African dance. We promise you a fun training.
We will be up working on our core strength, lower body strength and muscular endurance.
All you need is an area size of a yoga mat for this week's training where we shall focus on glute and hip strength.
We are going to take our usual 30 minutes to build stronger legs and a more toned core. Our focus for the first 20 mins will be on lunges and squats with rotation. To target your legs and activate your core before the final floor circuit. Grab a pair of medium weight water bottles.
Today you don't need a passport to get to Africa. Today we will dance our hearts out. You can also adjust the dance the way you feel. Lets do this.
Push yourself, because no one else is going to do it for you.
Let’s dance out our calories. This 30-minute session will feels more like a dance party than a workout. This is passion over profession. You’ll get to groove to the beat and take it up a level with intense cardio intervals.
Today we will be doing the benchmark workout. This is a good way to measure your progress as am athlete preparing for a tournament which is coming in weeks’ time or months’ time.
Warm-up: Star jumps 28, bodyweight squats 28, modified press ups 14, lateral lunges 14. This will be done in 3 sets. We will take a 30 second rest between the second and the last set.
As we end our week let’s do some cardio, cross training and one for our overall fitness. We shall use our water bottles and let’s introduce a ball.
Get ready to work on your legs and core. Let’s be explosive a little bit wink: 1 Warm up: Knee hugs, walkouts, reverse lunge, heel kicks. 2 Strength: Reverse lunge, runner touches, walkouts to press up, run in place, ski jumps, high plank shoulder taps, split jumps, w/b rows, kneeling ball lifts, star jumps. 3 Stretch.
In playing the 5 v 5 we need strength. Today will work on building strength, lower body strength, overall fitness and upper body.
In playing the 5 v 5 we need strength and good mobility so our Monday train will be about building endurance, building strength and mobility.
This week we focus on Global Goal 4 Quality Education, and all the exercises can be adjusted to fit 7-year-olds, teenagers and adults.
