Marion Freijsen A blog about Sports, Fitness & Health

Some new exercises!

Training again with Travis this morning – he never ceases to amaze me by coming up with new stuff every time. I like variety though, so happily go through the new moves he throws at me (and then stands by and just laughs!! PT are sadists at heart really I have decided)

Here’s some that you really ought to try in your gym!

For your hamstrings and balance:
Find a regular bench, stand on the right of the bench, facing along the length of it (preferably in front of a mirror so you can check your posture). Step onto the bench with your RIGHT leg, so your legs are crossed. Now put all your weight onto the heel of the right leg, and whilst holding your upper body straight, raise your left foot off the floor, over the bench and tap the floor on the left side, and then back again to the right hand side. So you are like a skater, leaning into the corner, crossing your leg over the bench. It’s important to keep your weight on the heel of your right foot, body weight low all the time, head up facing the mirror. Keep your the knee of your standing leg firmly pointed to the front – basically that leg does not move at all. One rep is tapping one side, and back again – you do 12 reps, working up to 20 without ever putting your weight on the leg you are moving side to side! Great for those upper legs and your balance.

Balancing Squats
If you have survived that one – find a Bosu ball. Basically that is one of those half-balls, with a flat base. Put it rounded side down, and step up onto it – you are now balancing. Squat down 20 times, as deep as you can go – sticking your butt out behind, as you move into a squat. Knees again pointing to the front, hips steady as you balance to your heart’s content!

Now onto upper body - I loved this one – take that Bosu to a station where you have two bands/with handles dangling from a height. Put the Bosu, wobbly side down, in front of the station, kneel down and hook your toes through the handles of the straps. Now grab the bosu on either side and push yourself up in a plank position, so your legs are off the floor in the straps, and your shoulders are straight over the Bosu. Do one push up, alternated with a reverse curl bringing your knees up to your chest as you balance on the Bosu. Make sure you raise your hips as you do the curl in, or you will hit your knees on the side of the Bosu.

Those three are all good for the mind as well as the body! You have to concentrate on getting the move right, and staying balanced as you do them which is all round agility.

By the way – if you want to get a great work out in Chicago – Travis can be reached on +1 269 876 2169