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We have a wide range of articles about fitness, health and events at Active.

Read one of our many articles below by clicking on the title and after you have finished, let us know what you think by submitting a comment. What fitness techniques have you tried that have worked or failed? Is there a new kind of fitness class that we don't currently provide? What more could we do to help you achieve a healthy lifestyle?

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Compound/Functional Exercises

A wall sit with lateral dumbbell raise 

Basic: Muscles used-Quads, lateral raise 

  • Stand against an unobstructed wall 
  • Feet approx 12 inches from wall, shoulder width 
  • Dumbbells to side, palms facing in 
  • Slowly lower knees to 90 degrees (hold position) 
  • Slightly bent arms throughout lateral raise up to shoulder height 
  • Lower arms and regain standing position (slowly) 

 Compound 1

Dumbbell chest press on fit ball 

Basic muscles used: Chest, triceps, abs and shoulders 

  • Start from sitting on the ball, walk out slowly and ensure neck and shoulders are supported 
  • Feet should be slightly wider than hip width apart 
  • Begin with elbows at 90 degrees, palms facing away from head 
  • Raise both arms (exhaling) until weights touch 
  • Lower back down to start position (inhaling) 

 10-12 times, sets according to your workouts 

Compound 2

Squatting cable rows 

Basic muscles used: Hamstrings, buttocks, spinal erectors, lats, rhomboids, traps, biceps and abs. 

  • Try different handles on occasion 
  • Handle height approx waist height when standing 
  • Squat with straight arms 
  • As you stand pull handle into ribs (one fluid motion) 

Squat back down slowly releasing arm tension to almost straight. 

Compound 3 


 

Written by Simon Abels at 10:00