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Fit as…with MJ August 2013

Meet Gaylife’s very own fitness guru and personal trainer, MJ. Every month he’ll be taking us through our paces and showing us how to shape up, keep healthy and look great. And with Pride just a matter of weeks away we’d better not waste any more time…!

Hi, I’m MJ and I’m a personal trainer based at Soho Gyms in Manchester. Over the coming months I’m going to show Gaylife readers a variety of exercises that’ll keep you fi t and help you to get toned this summer! I love interacting with people, so please feel free to get in touch and let me know what YOU want to see!

So, here goes! As we’re all new to each-other, let’s start off with the basics!

Here are 5 body weight exercises that are an essential part of every workout. Adjust your rest period between 60-90 seconds depending on your fitness level.

1. WALKING LUNGElunge

  1. Stand with your hands on your hips and your feet hip width apart.
  2. Take a step forward with your right leg, and bend it down to a 90 degree angle.
  3. Pause, then raise your left leg to meet the right. Alternate the leg each step.

4 sets of 20 reps

2. CLOSE-HAND PUSH UPSpushup

  1. Get yourself into a press up position (as shown in pic 1). Your hands should be in line with your shoulders.
  2. Lower your body until your chest nearly touches the floor. Have a short pause at the bottom, then push back to the starting position as quickly as possible. Try to keep a slight bend in your elbow. It is important to keep your elbows tucked close to your sides as you decline to the floor.

4 sets of 12-15 reps

3. JUMPING JACKSjacks

  1. Stand up straight with your feet together and your hands at your sides (as shown in pic 1).
  2. Simultaneously raise both your arms and jump enough to spread your legs (as shown in pic 2).
  3. Without pausing, quickly reverse the movement and repeat.

4 sets of 45 seconds

4. PRISONER SQUATSsquats

  1. Place your hands on the back of your head and stand with your feet spread shoulder-width apart (as shown in pic 1).
  2. 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).
  3. Pause, then slowly push yourself back to the starting position.

4 sets of 12 to 15 reps

5. PLANKplank

  1. Get into push-up position as in the previous exercise but bend your elbows at 90 degrees. This will spread the rest of the weight on your forearms.
  2. Your elbows should be vertically in line with your shoulders and your body should form a straight line from your head to your feet.
  3. Hold for 60 seconds. If this is too easy, then extend the time or move your elbows away from your body slightly to make it more difficult. This is excellent for your shoulders, arms and core!

4 sets of 60 seconds depending on ability

You can reach MJ at Soho Gyms – Manchester, Monday-Sunday 12pm-10pm.
Or for MJ Fitness boot-camp and personal training enquiries email: MJFITNESS@mail.com

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