Let's go back outside....

Day 2 of ... 'taking it outside' :) Following on from my basic KB swings I then moved on to a one-armed Overhead Press with Squat. It takes a little while to get this technique right. You're holding the lighter KB(12kg for me but work to your own capability) behind your tricep (back of upper arm)/shoulder. Squeeze your armpit so that your Lat (side of upper back) touches your tricep. Press bell straight up by squeezing everything tightly and keep the movement slow and controlled. Your forearm remains vertical throughout. On your downward move, come down to a squat and then driving through your heels rise up and push through to the Overhead Press. Don't stop halfway up and turn the exercise into a shoulder press....drive through the heels and make it one smooth continuous move. It is not easy...it will burn...but it will be worth it in the long-run ;)  If you're finding it too tough with the squat, just leave the squat out.  Just work to your own capability...you will get stronger and you will improve.

 

If you can, do 3 X 20 of the Double-Arm Swings and 3 X 10 of the

Overhead Press with Squat. Failing that, just do as many as you can with good

technique as this is more important than the reps :)

I did some 'Burpees' and some 'Jumping Jacks' between my sets just to keep my heart-rate up or you can 'Jog-On-The-Spot' WITH high knees. 

You could also do some 'Planks' or some 'Push Ups' if you preferred to keep the work-out 'low'.

Advanced 'plank' with raised leg. Basic with both feet on ground. 3 X 30 secs hold

The plank is one of the best endurance exercises for abs, core, hips and back. Build a hard core with this deceptively simple exercise. Squeeze everything, don't let your back sag, don't push your bum in the air, remain perfectly straight and strong!  The longer you can maintain this pose the better/stronger you'll become :)

Press ups on your knees or on your toes.  As many as you can for 30 secs

Benefits of Push-Ups to Women

Women typically have less upper body strength than men. While there has been an increase in womens' weightlifting, many women are not comfortable lifting barbells and heavy dumbbells. Push-ups can be the great equaliser. Women who do push-ups can quickly build strength in the chest, upper arms, forearms and wrists. Doing three sets of 10 to 15 push-ups is a great starting point for women who want to get stronger.

Building Core Strength

In addition to building upper body strength and gaining more power in the arms, shoulders and hands, push-ups done with the proper form will help build the core muscles in the middle of your body. To do push-ups properly, your elbows must be fully extended at the start and end of a push-up, your toes should be on the floor and your legs, hips and back should be straight.

As I mentioned before, I'm training to achieve this proper push-up...chest to ground, feet together, on the toes 'n all that...I'm fit and relatively strong, but I find it tough.  It's a goal and a real challenge for me.  I hope to have improved greatly by the Summer.  I'll keep you posted.

All comments, suggestions, feedback welcome.

I would love to know what you all think..

Is this of any benefit to any of you?

I'm having fun with it and would love if you could too :)

Now, get out to that garden....enjoy!