Ella's At-Home Workouts

Fancy a new challenge in 2021?

Here at Body Consultancy as well as offering in clinic 1-1 Personal Training we are also offering workouts which you can do from the comfort of your own home. Our Sports Therapist and Personal Trainer, Ella Deeley will put you through your paces to help you achieve your goals, whether that be weight-loss, building muscle mass or just improving general fitness. Our training sessions will incorporate evidence-based practice from Physiotherapy, Sports Therapy, Personal Training and Strength and Conditioning with a focus on injury prevention alongside training.

5 MINUTE STRETCH

Join Ella on the mat today for a 5-minute stretching session, holding each stretch for 30 seconds. This focuses on relieving muscular tension and restoring range of motion.

Ella’s Introduction

Cat/Cow

Shoulder press hold

Pigeon Pose

Quad Stretch

Hamstring Stretch

Rotating Back Stretch

Shoulder Stretch

Arm and Wrist Stretch

Childs Pose

Warrior Pose

10 MINUTE BODY BURNER

Our Sports Therapist and PT, Ella has a challenge for you all this week. Presenting the Body Burner a 10 minute full body workout, consisting of 10 different exercises with 45 seconds work followed by 15 seconds of rest.

Wide and Narrow Star Jumps

TP: Begin with feet shoulder width apart with knees bent before explosively jumping into the air moving your legs and arms away from the body. For the narrow star jump ensure feet remain shoulder width apart and arms by your side.

Squats

TP: Ensuring pelvis is tucked in and back is neutral and feet shoulder width apart. If you are new to squats, I would recommend practising this exercise using just our bodyweight as we want to focus on good technique.

Shoulder Press Ups

TP: Hands should be shoulder width apart with pelvis positioned in an upwards position.

Side Squats

TP: Feet need to be positioned wider than hips and placing weight onto your heel with hips back and knee bent ensuring the opposite leg is straight. Drive through from bend leg to reverse movement.

Up and Down Plank

TP: Focus on engaging core and keep pelvis tucked in and back is neutral at all times, try not to arch your back.

Jack Knife Crunch

TP: To increase the intensity try and lower the legs.

Good Morning

TP: Really focus on good pelvic positioning, keeping it tucked in and back neutral.

Reverse Plank Crunches

TP: Engage core and keep body neutral, ensuring your body weight is on your hands and heels.

Lunges

TP: Try to get a 90 degree angle with the front leg and back leg is parallel.

Superman

TP: Begin with chest on floor, slowly extending the spine until chest is raised before slowly lowering chest back onto the floor.

LOWER BODY WORKOUT

Check out our new Lower Body Workout, you can do from the comfort of your own home (weights/resistance band optional)…. All you need is yourself and some enthusiasm and passion for fitness. 15 Minute HIIT workout (5 Exercises, 3 Rounds, 30 secs on, 30 secs off)

Squats

TP: Ensuring pelvis is tucked in and back is neutral with feet shoulder width apart. If you are new to squats, I would recommend practising this exercise using just our bodyweight as we want to focus on good technique.

Lunges

(15 secs each side)
TP: Try to get a 90 degree angle with the front leg and back leg is parallel.

Glute Bridges

TP: Make sure most of your weight is on your heels, this will really help to target the glutes.

Jumping squats

TP: Do a combination of close and wide squats, putting an emphasis on pelvic positioning. If you’re finding this challenging focus on doing smaller jumps.

Side squats

(alternating sides)
TP: Feet need to be positioned wider than hips and placing weight onto your heel with hips back and knee bent ensuring the opposite leg is straight. Drive through from bend leg to reverse movement.

UPPER BODY WORKOUT

Another day, another workout… check out our new Upper Body Workout from our Sports Therapist and PT, Ella.
15 Minute HIIT workout (5 Exercises, 3 Rounds, 30 secs on, 30 secs off)

Press ups

TP: If you’re struggling to do full push ups, begin by doing push ups on your knees.

Tricep dips

TP: Arms should be shoulder width apart, glutes and abs engaged. Slowly bend your elbow until they reach a 90 angle before pushing upwards returning to starting position.

Spider Plank

(15 seconds each side)
TP: Focus on engaging your core and keeping hips level. Slowly bring your left knee towards your left elbow hold for 3 seconds before returning to plank position and repeating for the right-hand side.

Superman with arm reach

TP: Begin with your chest on floor, slowly extending the spine until your chest is raised. Engaging your shoulders and upper back, extend arms alternately.

Russian Twist

TP: Breathing- exhale when twisting and inhale when returning back to the centre.

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