IINH Exercise Class Demo
Basic Principles
[1] Use 2 Joints -> use more muscles groups
( Funtional / Compound exercises )
For whom
[2]Focus on LARGE body parts
Chest / Back
Front / back Leg
(Shoulders)
Tools / Links
Why ?
Use the body the way it is designed to be used
Exercise several muscles groups at the same time
Why ?
BOOST your METABOLISM more (than when using only small body parts e.g. triceps, biceps, calves etc.)
age specific
Contact - Martin
Links
South Dublin, Dundrum, Rathfarnham, Leopardstown
www.PilatesDublin.ie
Personal Training in South Dublin, D18, D16, D14 Bray, Greystones
www.MartinLuschin.com
Sample Exercise
Routines
(1)
(1.1) Squats 12x
(1.2) Push-Ups - Max
(1.3) Running on the spot - count 30 / 30 sec
(1.4) Plank - count 30 / 30 sec
(2) Chair Exercises
(2.1) Chair Squats 10x
(2.2) Chair Push-Ups 10x
(2.3) Walk on spot count 30 / 30 sec
(2.4) Seated Hamstring Stretch
(3)
(3.1) Lunges 10x R/L
(3.2) Reverse Push-Up
(3.3) Squat Jumps 12x
(3.4) Elbow Walk 5-10 R/L OR Plank plus side leg kick
Home Equipment Ideas
TRX - Suspension Training
Skipping Rope
A Chair
Stairs
Water Bottle / 2 Liter Milk Bottle
(4)
Weight / Dumb Bells
(4.1.) Water Bottle Shoulder Press 10x
Power Bands / Resistance Bands
(4.2) Chair Step Up (Jump) or Run on spot
(4.3) Pilates Side Bends
(4.4) Reverse Lunges 10 R/L
Recommended
Exercises !!
Focus on
[1] Compound or
[2] Functional
Movements or Exercises
Lower Body
Squats (Variations)
Lunges (variations - forward, reverse, diagonal)
Hip Lifts
Squat Jumps
Upper Body
Push-Ups (Variations)
Pulling Movements
Lat-Pull Down
One Arm Row
Shoulder Press
click to edit
Gym Ball / Swiss Ball
GymStick
Kettlebells
Rotation Movements