Trainer for Wandsworth and Hounslow. All things running. For fitness, fun, racing and to feel good - and for everybody! Member of HWAC.
Coach Runner Rep
Lovely to work with runner Anastasia. Double bed mattress was extremely heavy and wobbly. Glad it had handles. We had to take down several pictures, but finally got it into the top room and bring down a smaller single bed for Mrs B.
Here are 16 different plank based exercises - your challenge is to do them all in 16 minutes. You can hold each plank as long as you like - the ideal obviously is a full minute each - but its up to you how long that break is between each move. Just make sure you hit them all!
Most important thing is form - don't let that butt sag or hold it too high, keep your back ramrod straight and keep your eyes focussed on the ground a few centimetres in front of you.
Basic plank on forearms or hands
Plank with shoulder tap
Side plank right
Side plank left
Inchworm into plank and hold for a few secs
Plank with toe taps
'X' plank (with arms and legs both wide)
Plank walks forward and back, side to side
Plank ups/downs (forearms to hands and back)
Side plank with top leg raised (you can balance on your bottom knee) right
Side plank with top leg raised (you can balance on your bottom knee) left
Swimming plank -in plank position keep body straight and raise arms one by one over head as if doing the crawl
Slow mountain climbers
Plank with hip twists
Fancy challenging yourself over the next three days? This could be just the thing for you!
You'll need a stopwatch and pen and paper (or phone).
The idea is that you time yourself doing a minute each of the following exercises.
Set your timer for a minute, then count how many reps you do for each exercise. Note that number down.
Your job the next day is to do it all over again, but trying to beat the number of reps you managed last time. Remember to write down that number, as you'll be trying to get even higher than that on the third day - this is when you'll really start to feel it!
It' a tough challenge, but after three days you'll have really given all the major muscle groups a really good workout.
Good luck! And if three days isn't enough for you....why not see how many days you can keep getting better for!
The Get Rid of and Donate is a phenomenal organisation which redistributes items to those in need, so we were really happy to be able to help them hand out much needed clothes, bedding and shoes to homeless people on the Strand. We arrived by foot and bike ready to meet Andrea with the van and it was immediately all systems go. While the sleeping bags and blankets went quick, we fashioned a rather pleasing makeshift shop floor using the railings outside the police station as helpful mannekins to model our jackets and coats. It worked a treat with people able to browse for the right one for them and had a little fashion show going on for the people walking down the Strand. An hour later we were packed up and ready to go as the fabulous SWAT team (Sikh Welfare and Awareness) arrived with the food.
GoodGym have been asked by Community Connections Lewisham to help Ms C with some grocery shopping from Aldi.
She will be paying in cash, up to the £20 limit.
She would like: 3 tins of minestrone soup, both grated and sliced cheese (dairylea packet but Aldi's own brand), packets of snickers bars, packets of bounties (coconut bars), 2 jars of bolognese pasta sauce, 2 packets of mince meat, butter Aldi's slighty salted grey and blue container, green top milk 4 pints.