Written by on 30th December 2015
Published in How To
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Hey Folks!

Hope you all had an awesome Christmas :)

For this week’s workout of the week we have a double win; not only do you learn a new exercise but its also easy! Or is it?

Unlike the rest of this regime, this exercise does not cause you to sweat profusely. Although it is simple and doesn’t cause you to exert much energy, it is a key factor in strengthening the lower limb joints through proprioception. In English, balance. Prescribed by Physiotherapists post knee operations to regain strength in the tendons and ligaments in and around the knee’s and ankles.


– Start by balancing on one leg, if this is easy then close your eyes.

– Try and hold this for at least 30 seconds. If you struggle then use this as a goal.

– After this switch legs. You can stand next to the couch or a sideboard as a safety net.

– If you still find this easy then you can stand on an unsteady surface such as a bosu ball or if you have an Indo board then the cushion is ideal.

You can add this into your workout between sets as follows:

                                      Repetitions      Sets      Rest
Balance                       30sec                  1           0min

Frog Squats               30sec                  3-5       1-2min

Kick Outs                   30sec                  3-5        1-2min

Plank                           30sec                  3-5        1-2min

Bear Crawls              20ft                     3-5        1-2min

Balance                       30sec                  1           0min

Lunges                        12                         3-5        1-2min

Pop Ups                      10-15                   3-5        1-2min

Sprints                        20 meters          10         15seconds

Balance                       30sec                  1           0min

But this exercise doesn’t have to be done at the same time as the rest of the programme. You can do this whilst you are waiting for the kettle to boil or when you are brushing your teeth etc.

Remember to let me know how you are getting on, would be awesome to hear some feedback.

Thats all for this week, I will see you in the New Year!

Kind Regards,

Ross James

Ocean Core Fitness

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