Our April Gym Challenge is here
Friday 29 March 2019
Our April Gym Challenge is here! Following the theme for International Women's Day last month, the challenge will focus on the importance of balance.
Get involved and you could win a free 1 month membership! You must complete the workout to enter the competition and can enter more than once.
Balance is key in our everyday life, whether you're going for a walk, standing up or tieing your shoelace. As we age it's important we maintain good balance by training, otherwise we'll lose it.
Balance training involves slow and methodical movements that strengthen your core, legs, glutes and back to keep you upright and stable and keep you looking toned.
The challenge includes 4 exercises of varied intensity levels. You can choose a level that suits you, or work your way up the levels.
Level 1: Standing single leg balance
30 second single leg balance (each leg)
To perform the single leg balance, follow these simple steps:
- Stand upright with your feet together.
- Lift one foot off the ground and be sure not to allow your legs to touch (this may give you extra stability).
- Watch a clock to see how many seconds you are able to stand on one foot and record this number.
- If you are able to stand on one foot for 30 seconds on each leg, move onto level 2.
Level 2: Standing single leg arabesque
10 reps of a single leg arabesque on each leg with no support.
Level 3: Standing single leg arabesque on a BOSU (round side up)
5 reps (with two second hold) of a single leg arabesque on each leg on a BOSU ball (round side facing up).
Level 4: Standing single leg arabesque on a BOSU (flat side up)
5 Reps (with two second hold) of a single leg arabesque on each leg on a BOSU ball (flat side facing up).
Exercise technique for levels 2 to 4:
- Member will initiate carrying out an arabesque by standing upright with legs and feet together, arms adducted to the sides with the left or right shoulder facing the audience.
- Stand tall with the chin up.
- All of the member’s body weight will then be placed on the leg that is not being raised, specifically on the inside of the foot.
- Then carefully raise the opposing leg, extending it straight out behind the body (with toes pointed if possible) until it is parallel to the ground while simultaneously pulling the arms up forming a T position or hands extended directly above the head.
- Keep chest up and allow the back to arch naturally.
- Hips should remain square to the ground during this entire transition. Goal - form a 90 degree angle between the back and raised leg.
- Maintain proper posture throughout entire execution (hips, chin and chest up at all times). Letting the hips, chin or chest drop can cause a loss of balance and promote falling forward.
- Hold for 2 seconds then return to starting position. Five reps on each leg successfully to complete the level.
Entries must be submitted by end of opening hours on Tuesday 30 April. A prize will be randomly drawn at each centre at completion of the challenge.
*Terms and conditions: Challenge runs from Monday 1 April to Tuesday 30 April. Entry in to the draw must be received by close of business on Tuesday 30 April. Participants can complete the workout as many times as they like; multiple entries to the draw are permitted. Entrants only eligible for one prize.