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Resistance Exercises

Introductory movements + circuits

Resistance exercises are an important part of a healthy routine. They can help to increase strength and endurance, slow or delay muscle atrophy as we age, help to maintain balance and co-ordination as well as help us feel more able with daily tasks if done regularly. In addition, if you are someone who struggles to work your way through long 30+ minute cardio/aerobic exercises (circuits, walking, cycling etc) then these types of exercises can make a difference or help to work up towards those longer circuits. 

Stand alone exercises

Action - Horizonal Push
Area of focus - Upper body, front

Chest, Shoulders, Arms.
Equipment:

Resistance bands, weights, mat, bench. You can also be achieved using body weight

  • Sets -                     2 (progress after 6 weeks to 3 sets)

  • Repetitions  -          10-20 (with fatigue in working muscles and good form including breathing rhythm)

  • Rest between sets - 60-90 seconds

  • Frequency -             2 x week

Stand alone exercises

Action - Horizonal Pull
Area of focus - upper body back
Back, Shoulders, Arms, Core
Equipment:

Resistance bands, weights, mat, bench. You can also be achieved using body weight

  • Sets -                     2 (progress after 6 weeks to 3 sets)

  • Repetitions  -          10-20 (with fatigue in working muscles and good form including breathing rhythm)

  • Rest between sets - 60-90 seconds

  • Frequency -             2 x week

Stand alone exercises

Action - Vertical Push
Area of focus - Upper body
Chest, Shoulders, Arms, Core
Equipment:

Resistance bands, weights, mat, bench. You can also be achieved using body weight

  • Sets -                     2 (progress after 6 weeks to 3 sets)

  • Repetitions  -          10-20 (with fatigue in working muscles and good form including breathing rhythm)

  • Rest between sets - 60-90 seconds

  • Frequency -             2 x week

Stand alone exercises

Action - Horizonal Pull
Area of focus - Upper body
Back, Shoulders, Arms, Core
Equipment:

Resistance bands, weights, mat, bench. You can also be achieved using body weight

  • Sets -                     2 (progress after 6 weeks to 3 sets)

  • Repetitions  -          10-20 (with fatigue in working muscles and good form including breathing rhythm)

  • Rest between sets - 60-90 seconds

  • Frequency -             2 x week

Stand alone exercises

Action - Hinge
Area of focus - Upper & Lower body
Back, Shoulders, Arms, Core, Legs
Equipment:

Resistance bands, weights, mat, bench. You can also be achieved using body weight

  • Sets -                     2 (progress after 6 weeks to 3 sets)

  • Repetitions  -          10-20 (with fatigue in working muscles and good form including breathing rhythm)

  • Rest between sets - 60-90 seconds

  • Frequency -             2 x week

Stand alone exercises

Action - Squats
Area of focus - lower body
Legs, Core
Equipment:

Resistance bands, weights, mat, bench. You can also be achieved using body weight

  • Sets -                     2 (progress after 6 weeks to 3 sets)

  • Repetitions  -          10-20 (with fatigue in working muscles and good form including breathing rhythm)

  • Rest between sets - 60-90 seconds

  • Frequency -             2 x week

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