Strength Home Program

Home strength program 16 – 30 sets (depending on the day)

Equipment requirements: 1 X gym ball, 2X sets of dumbbells (6&10kg or 8&12kg, depending on your weight), 1 X bar with weights up to about half your weight, 1 X chin-up bar, a bench (nice option). Designed for cyclists and runners, to help maintain upper body strength.

Start with short sets, and gradually increase the number. Work-outs should last 30-40mins

Ball uses
1. Crunches ‘on’ 1 X 50 first and 3 X 50 during routine
2. Ab crunches ‘off’
3. Lat pulls
4. Light chest press
Floor exercises
1. Front jacknife, side jacknife
2. Roller wheel
3. Front plank, side plank
4. Lunges, with or without weights
5. Glutes, lower back
Light weights
1. Deltoid and trap warm up
2. Flys (bent over) upper back and delts
3. Peck crunches
4. Side crunches
5. Lat raises
Medium weights
1. Shoulder press
2. Shoulder shrugs
3. Bicep curl
4. Tricep reverse
5. Delt pulls (with ball) Rhomboids
6. Side crunches
Long bar
1. Clean and jerk (try it)
2. Dead lift for lower back and hams
3. Bicep curl
4. Chest press
5. Leg press
Pull-up bar
1. Chin-ups (pull-ups)
2. Push-ups
3. Tricep dips

Personalised plans and strength home training are available for R100 monthly by emailing maurice@velogique.co.za