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Anna Lovelock Superset Workout Video | ||||||||||
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Name: | Anna Lovelock |
| Addded: | 28 February 2009 | |
| Category: | Gym | |
| Search: | Anna Lovelock, Int, Gym, 0.00 | |
| Duration: | 0:23 | |
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Anna is a freelance Personal Trainer and renowned Pilates Instructor working in the London area who brings a wealth of expertise of fitness instruction to Thinq Fitness! We are particularly pleased to have Anna as part of our team because of her varied knowledge and vast experience working with a huge cross-section of individuals, each with their own particular challenges and requirements.
Her personal credentials include working with several high-profile sporting professionals, from members of the England Rugby squad to Olympic medallists as well as competitive Triathletes and Golf and Tennis Pro’s. Her greatest passion, however, is to pass on her love and enthusiasm for fitness and a healthy lifestyle to as many people as possible, regardless of their age, ability or sporting prowess.
This has led Anna to work with everyone from new Mum’s (she is the co-author of “Pilates for the new Mum”) to training kids and bringing a new and healthier lifestyle to those who have not exercised for longer than they care to admit!
Anna has many years of experience as a leading Personal Trainer and her physique is proof indeed that she puts into practice many of the programmes, hints and tips that you will find in her routines and Blogs. Anna has always had a passion for sport & fitness, competing as a schoolgirl in both swimming and ballroom dancing, long before one of the two was as popular as it is today!
Anna’s Tips:
Classes Available: West London GB
Specialist Areas: Pilates, Personal Training, Triathlon Training
Proudest Moments: 4th in Miss World Fitness, 3rd UK Miss Fitness, representing GB in two World Triathlon Championships
Please ensure you have watched the associated technical workout video before attempting this fitness workout. This is a free fitness video for registered and full members. Please print off the workout below so you can take to the gym. The type of exercise in this workout is best suited to those with access to gym equipment.
You can also download this fitness video for use on your iPod if you are a registered or full member. Please login to see the download option. You can then take Anna to the gym with you.
| Goal: | Cardio Fitness & Strength |
| Level: | Intermediate |
| Technical Video Link: | Anna Lovelock Superset Technical Video |
| Frequency per Week: | Once for cros training, three times for weight loss |
| Suggested Other Workouts: | Pilates, skipping, stretch |
| Related Information: | Cross Training, Still Doing The Same Gym Programme? |
| Perceived Level of Exertion (PRE): | Running 4-7, Strength 4 |
The Perceived Rate of Exertion (Borg) is a system used to ascertain how hard you feel you are working out of ten.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| Very light | moderate | bit hard | hard | very hard | very, very hard |
| Equipment: Treadmill Level: 2 - 3 Duration: 5 mins |
| Trainer Tips: A comfortable pace, interspersing walking and jogging. Add some knee lifts, heel flicks and long strides. Loosen up the upper body by adding some shoulder rolls forward and back and swinging the arms. |
| Pre Exercise Stretch: Calf, Thigh, Chest, Triceps - hold all for 6-8 secs |
It’s a good idea to get all of the equipment in place before you start the strength section so that you can move quickly and easily between all the exercises.
Even though the exercises are performed fairly quickly good technique should always be maintained, so don’t choose weights that are too heavy. Don’t worry if you’re not good a skipping just jump the rope (it’s only 15 seconds!) and with time you’ll improve. On the abdominals ensure you have the correct set up position before starting and if using a swiss ball are properly balanced before starting.
| Exercise | Equipment | Reps/Duration |
|---|---|---|
| Cardio | Treadmill | 5 min easy running, followed by four sets of 2 min hard and 1 min easy, finish with 5 minutes easy running |
| Lunges & Squats |
Dumbbells, body bar and/or swiss ball for squats against wall |
10 squats, 10 lunges and repeat once |
| Flys & Press Ups |
Dumbbells | 10 flys, 10 press ups and repeat once |
| Back Extensions & Dumbbell Rows |
Dumbbells, bench and swiss ball for back extension |
10 back extensions, 10 dumbbell rows and repeat once |
| Skipping & Abs |
Skipping rope and mat for abs |
Skip 15 secs, crunch on mat, skip 15 secs, obliques on mat, skip 15 secs, reverse curl on mat |
| Lat Raises, Barbell Curl & Dips |
Dumbbells, body bar and bench |
10 lat raises, 10 body bar curls, 10 dips on bench |
| Shoulder Press, Bicep Curl & Tricep Kick Back | Dumbbells and bench |
10 shoulder presses, 10 single arm dumbbell curls, 10 tricep kickback on bench. Repeat the dumbbell curl and tricep kickback on the other arm. |
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On the floor lying on the stomach. Gently push up to stretch out the abdominals.
Stay lying and then move on to a quad stretch, bringing the heel to the bottom. Roll over on to the back and place one foot up on the knee. Bring the supporting leg in towards the torso to stretch out the glutes.
Take the arms out to the sides, knees bent and on the floor. Gently take both knees to one side at a time to stretch out the lower back.
Bring one leg straight up into the air, and pull down towards the torso to stretch the hamstrings. Keep the tailbone in contact with the floor.
Sit up bring both arms forward, link the fingers, round the spine and stretch out the upper back. Bring both hands on to the waist and then point the elbows behind you to stretch the chest.
Raise on arm up in the air and then bring it behind the head, press the other hand on to the elbow to stretch the back of the arms.
Check the technical workout video for how to do the stretches. |
Want to print the programme to take to the gym? Then click here.
