LOVE YOUR BODY FITNESS WITH ALICE AND DANA

RISE AND SHINE MORNING ROUTINE

Reboot yourself and commit to doing our suggested routine for this month at least four times a week. It’s simple enough to do in a very
limited space – your gym, your sitting room, bedroom, park or your garden. We recommend you pop on some music, grab a bottle of water, get in the zone and rock out these moves! It’s a great way to start your day feeling strong and energised. So wipe away that sleepy dust!

EXERCISE: This series uses several big muscle groups to give you an all out workout that is comprehensive yet achievable. Repeat each exercise three times, doing 20 repetitions of each movement.

EQUIPMENT: Dumb Bells (or baked bean cans!) and a Bar Bell (or broom handle!)

SUGGESTED LENGTH: 20 minutes

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MOVEMENT 1: LUNGE WITH A BICEP CURL

HOW TO

– Straight back, abs tight, arms down by sides, step forward
– Inhale to slowly descend until front knee is at 90 degrees

– Push the weight into your heals
– Bend your elbows bringing the dumb bells to shoulder level
– Exhale as you push back into standing, arms down by the sides
– Repeat with the opposite leg

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MOVEMENT 2: SQUAT INTO OVERHEAD PRESS

HOW TO

– Feet shoulder width apart
– Dumb bells rest on the shoulders

– Inhale to slowly descend into a squat, pushing the hips back
– Knees in line with the 2nd toe
– Abs tight
– Exhale as you extend the body into a straight line pushing the weight above the head

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MOVEMENT 3: GOOD MORNINGS

HOW TO

– Feet just over shoulder width apart, toes slightly out, engage abs
– Barbell behind the head resting on upper traps

–  Inhale as you bend forward from hips, back dead straight, knees slightly bent
– Exhale to slowly go back up whilst squeezing the glutes

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MOVEMENT 4: DUMBBELL REVERSE WOOD-CHOP

HOW TO

– Stand with the legs wide apart
– Hold  a dumb bell with both hands

– Inhale to transfer your weight to the left side of the body by bending the left knee and left hip, arms down, cross the left knee
– As you exhale, in one motion transfer the weight to the right side by bending right knee and right hip, driving the arms across and up in a diagonal motion

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TOP TIP:  “Focus on your postural muscles. Your deep abdominals (Transverse Abdominal Muscle, or TVA) work as an internal corset. Draw your navel in as you exhale to engage this muscle whilst exercising”

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DNASignature

Dana and Alice are personal trainers and mothers (with two children each) who are motivated to motivate!
Check them out further on  www.fitnessdna.co.uk 

Images by Angus Pigott

Clothing Credits
Alice is wearing: Hoodie by Sweaty Betty, Pants by Sweaty Betty, Trainers by Nike.
Dana is wearing: Top by Bjorn Borg, Pants by Lulu Lemon, Trainers by Nike
www.sweatybetty.com
www.Nike.com
www.bjornborg.com
www.lululemon.com

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FILED UNDER: danaandalice, exercise, fitness