As part of the Restore Your Body Programme I recommend performing a challenging routine of strength training once a week. This should last around 30 minutes including warm up and warm down. Many of my videos are only a few minutes long, so I have put together a series for you that last around 30 minutes.

You can achieve strength results using gym machines or better still dumb-bells. However, neither are required. The videos below require virtually no equipment and you can do the exercises anywhere.

You just need to commit to a weekly dose of weight bearing exercise

Your body will love it and if you include the other components of the programme, (cardio, restorative, mindful posture, healthy eating, etc) your body will soon be feeling toned, supple and energised. Be sure to exercise at an appropriate level for your current fitness. Having said that, once your body is accustomed to this sort of training, allow yourself to feel a strong muscular fatigue before moving to the next exercise.

For variety, you can swap some of these videos out for the dumb-bell routines. You can find these under the Strength category.

With the video series below, feel free to add your own variations, or pause the video to repeat a second set of exercises you like.  Be sure to read the notes between videos so you can keep up the momentum with minimum rest time. You only need one warm-up in the beginning and one warm-down at the end.

Try it this week and if you have time be sure to reward yourself with the relaxation audio/video at the end.

Keep strong, take care

Thanks Danny

Start with a good standing warm up to mobilise all joints

 

Start this next video 1 minute in and finish one minute early

 

 

Start 30 seconds in. After you finish the last tricep dip, go straight to the next video

 

start this video 1 minute in and move straight on after the last balance squat

 

 

Start this video 1 minute 50 seconds in and do a second set of the plank

 

 

End todays session with this gentle warm down routine

 

 

If you have an extra 20 minutes why not reward your self with a nice relaxation!

 

Relaxation audio mp3 – with Danny Bridgeman

You should be able to right click and download this audio file to iTunes or equivalent media player. If your set up allows, you can play this one with headphones. If you don’t have an mp3 player, just click on the sunset video below.

 

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