Hello Gaylifers, and welcome to this April edition of my fitness column.
This month we are going all interactive with your workout to make sure we get your technique spot on! All the exercises you see here are available on my YouTube channel – ‘MJ Fitness’ – with full descriptions available, to make sure we get things exactly spot on. This month I’ve put together a workout for your lower body and core that uses compound and isolation exercises to help build strong and toned legs. Your core exercises are basic but will help build great strength. Make sure to warm up and stretch properly before your workout and stretch post workout to maximise recovery and reduce muscle soreness.
DUMBBELL SQUATS – 3 sets of 10-12
A Holding 2 Dumbbells, stand with your feet spread shoulder width apart as shown in pic 1.
B Keep your head high and shoulders back. Lower your body as far as you can by pushing your hips backwards and bending your knees as shown in pic 2. Lower the weights to your ankles.
C Pause, then slowly push yourself back to the starting position.
DUMBBELL LUNGE – 3 sets of 20 (10 each leg)
A Hold 2 Dumbbells by your side as shown in pic 1.
B Next we are going to lunge forward starting with our right foot. Copy as shown in pic 2 and then repeat leading with your left foot. Ensure a nice right angle wig both legs as shown.
DEADLIFTS – 3 sets of 10-12
A With your feet flat beneath bar, squat down and grasp bar with shoulder width grip as shown in pic 1.
B Lift the bar by extending your hips and knees to full extension as shown in pic 2. Pull your shoulders back at top of lift if rounded. Return to position 1 and repeat.
GLUTE BRIDGE – 3 sets of 10-12
A Lie faceup on the floor with your knees bent and your feet flat on the floor as shown in pic 1.
B Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.
Hint- to make more difficult, hold something weighted tight to your stomach to create resistance.
ELEVATED FEET PLANK – 3 sets to failure
Assume the position as shown in the picture. Start by placing your feet on the step and getting into the push up position. Then lower onto your elbows. Ensure your elbows and shoulders are aligned and your body is in a straight line from shoulder to ankle. Hold for desired period.
OBLIQUE PLANK – 3 sets to failure on each side
Assume the position as shown in the picture. Start by placing your feet on top of eachother and getting into the position shown. Ensure your elbow and shoulder are aligned and your hips are inline with your body. Hold for desired period.
I hope you’ve enjoyed this month’s workout and feel free to get in touch through any of my social media links if you have any questions. Take care.
Until next time, MJ.
You can reach MJ at Soho Gyms – Manchester. 6:30am-10pm Monday to Friday and 9-6 weekend. Or for MJ Fitness boot-camp and personal training enquiries email: MJFITNESS@mail.com or visit the website: www.mjsfitness.comMJ Fitness MJ_Southward MJSouthwardFitness
MJ is an MSCL ambassador – for 10% discount use code MJS10 at www.mscluk.com