Exercise of the Month

Shape up with our Exercise of the Month. Each month, personal trainer David Maundrell will teach you how to perform a brand new work-out move. Regardless of your age or fitness level, the following exercises will increase your stamina and improve your general well-being. Plus the best part is, you can do all of them from the comfort of your own home.

September - Box Jumps

David Says

"An explosive exercise that is most effective when combined with some High Intensity Interval work. Simply jump onto and off of a raised platform. By squatting down and quickly jumping up onto the platform you are working the legs and backside much harder than simply doing squats. Great for building your booty!"

August - Side Plank

David Says

"Adopting a side plank position can be tricky! Ideally, place one foot on the floor, with the other on top of it. Place one elbow on the floor and raise your body in a side on position. Try to get a straight line from shoulder to hip and knee. Now drop your hip towards the floor, but don’t let it touch, raising it back up as high as you can, before raising the top leg into the air as an extension if you can manage it. The key here is to remain as flat as you can in two planes, locking your core to keep your back straight."

July - Cross Back Lunge

David Says

"Good balance needed for this one - engage your core throughout for most benefit. From a standing position, step backwards and across with alternate legs. The foot going backwards should end up crossing behind the other foot. Don’t lower your knee all the way to the floor, but stop as low as you can and then return to standing. Aim to keep your upper body as upright as possible, without bending your back."

June - Arm Step Ups

David Says

"This exercise works the shoulders, chest and upper arms as well as the core. From a press up position place one hand onto a raised step or platform and then follow with the other into a press up position again. Concentrate on aligning your shoulder, hip, knee and ankle throughout so that you maintain a plank position and work that core at the same time! for less advanced exercise, rest on your knees rather than in a full press up position."

May - BOSU Press Up

David Says

"BOSU press ups work the shoulders, chest and upper arms as well as the core. Using a Bosu, adopt a press up position with one hand on the Bosu and one on the floor. Do a press up from this position and when you return to the start position, swap your hands by walking them across, so you can now repeat the exercise with the other hand on the Bosu. Concentrate on aligning your shoulder, hip, knee and ankle throughout so that you maintain a plank position and work that core at the same time! for less advanced exercise, rest on your knees rather than in a full press up position."

April - Single Leg Stretch with Ball Hold  

David Says

"This is pure core work!  Lying flat on your back, raise on knee and one elbow and use them to grip a ball. Try to raise your shoulders only slightly, but keep as much of your back as flat on the floor as possible. From there, raise the other leg into the air and stretch it out away from you, keeping that position throughout, engaging your core and tightening your tummy muscles all the time.  Swap sides after 10 - 20 leg stretches depending on your level."

March - Kick Backs

David Says 

"Kick Backs work the triceps (back of arm) and shoulders / upper back. Place one knee and hand on a bench, with the opposite foot on the floor. Keeping your spine in a neutral position, hold your upper arm next to your body, with the forearm hanging towards the floor. Raise the forearm backwards and upwards until straight and then extend a little further, pushing the weight above your back. Return to the start position slowly."

February - Pullovers

David Says  

"This month's exercise works the chest muscles mainly, as well as the shoulders and triceps.  Lying flat on a bench, hold a weight in both hands. Extend your arms straight in front of your chest and lower it over your head, keeping your arms straight.  When the weight has dipped just below your head, pull it back up and over your head to the starting position."

January - Step Up with Knee Raise

David Says

"This exercise works the thighs and backside and is really easy to do at home. Step up onto a low step, raising the opposite leg up towards your chest and returning it to the floor and stepping back off.  To extend the exercise, hold a weight in front of your chest."