Exercise Library

All of the following exercises should be performed for the first time under the guidance of a qualified Exercise Coach or Personal Trainer.

Book a session with Jennie and practise at home or in the gym!

Arm & Shoulder Exercises

Lose the bingo wings and look fantastic in your sleeveless tops and strappy numbers!

Cross Shoulder Press

  1. Draw belly button in
  2. Shoulders back
  3. Slight bend in the knees

Dumbell Bicep Curl

  1. Tuck elbows into waist
  2. Shoulders back
  3. Slight bend in knees

Dumbell Front Raise

  1. Draw belly button in
  2. Arms to shoulder height
  3. Shoulders back

Dumbell Lateral Raise

  1. Draw belly button in
  2. Control movement
  3. Raise arms slightly higher than shoulders

Kneeling Tricep Extension

  1. Straight back at all times
  2. Tummy in
  3. Upper arm remains still

Prone Tricep Extension

  1. Squeeze bum and backs of legs for balance
  2. Head in straight line with spine
  3. Upper arms are still

Seated Dumbell Shoulder Press

  1. Sit up straight on the ball with tummy in
  2. Shoulders back and chest lifted
  3. Control the movement

Seated Tricep Extension

  1. Sit up straight on ball with belly button drawn in
  2. Chest lifted
  3. Upper arm remains still

Chest & Back Exercises

Body parts often overlooked by women, yet vital to create a beautiful strong posture and a fabulous cleavage!

Bar Bell Bent Over Row

  1. Straight back. Check in mirror
  2. Draw tummy in
  3. Squeeze shoulder blades together

Press Up

  1. Straight back. Check in mirror
  2. Head in line with spine
  3. Draw belly button in

Stability Ball Back Extension

  1. Squeeze bum and backs of legs for balance or rest feet against a wall
  2. Tummy in
  3. Be careful not to over extend

Stability Ball Chest Press

  1. Tummy in
  2. Hips lifted and squeeze bum – hold that position!
  3. Lower arms until you feel the ball and push back up

Stability Ball Pec Fly

  1. Tummy in
  2. Hips lifted and squeeze bum – hold that position!
  3. Lower arms until you feel the ball and push back up

Stability Ball Single Arm Row

  1. Tummy in
  2. Straight back. Check in mirror
  3. Keep elbow tucked in

Upright Row

  1. Draw belly button in
  2. Arms to shoulder height
  3. Slight bend in knees

Core & Balance Exercises

Achieve a flat, toned tummy and waist, improve your posture and reduce your risk of back pain.

Alternating Superman

  1. Thumb out as if hitching a lift
  2. Arm out at 45º angle
  3. Lead with heel. Point toes to floor

Arm/Opposite Leg Extension

  1. Draw tummy in
  2. Thumb out as if hitching a lift
  3. Squeeze bum

Dumbell Wood Chop

  1. Draw belly button in
  2. Straight arms
  3. Shift weight side to side with legs

Forward Ball Roll

  1. Draw belly button in
  2. Keep spine straight. Check in mirror
  3. Only roll out halfway until practised

Oblique Crunch

  1. Press tongue to the roof of mouth
  2. Draw tummy in
  3. Place hand lightly behind head

Plank Pike

  1. Draw belly button in
  2. Head in line with spine
  3. Tongue on roof of mouth

Stability Ball Ab Crunch

  1. Belly button in
  2. Tongue pressed to roof of mouth
  3. Tuck in chin when curling up

Stability Ball Balance

  1. Draw in belly button
  2. Straight back. Check in mirror
  3. Have fun with this one!

Stability Ball Twist

  1. Hips lifted and squeeze bum – hold that position!
  2. Arms straight and over chest
  3. Tongue pressed to the roof of mouth

Side Plank

  1. Belly button in
  2. Lift Hips
  3. Keep head, shoulder and hips in a straight line. Check in mirror

Full Body Exercises

These exercises use almost every muscle in your body which means you burn more calories, tone up more muscles and feel like you had a really challenging workout!

High Knee Kicks

  1. Tummy in
  2. Heel comes into contact with floor each time
  3. Elbow to knee

Jumping Jacks

  1. Heel to floor each time
  2. Tummy in

Prone Jack Knife

  1. Belly button in
  2. Head, upper back and bum in a straight line. Check in mirror
  3. Keep slight curve in lower back when knees come in

Single Leg Squat

  1. Belly button in
  2. Check knee does not go past toe
  3. Keep upper body lifted

Squat

  1. Legs slightly wider than hip width and feet turned out a little
  2. Tummy in
  3. Stick bum out as if sitting down on a chair

Supine Lateral Ball Roll

  1. Hips lifted and squeeze bum
  2. Lightly push shoulders and upper back into the ball
  3. Press tongue to the roof of the mouth

Legs & Bum Exercises

Show off those new jeans with a beautiful firm bottom and shapely legs!

If that isn’t enough, tone up your pelvic floor as an added bonus. No need to avoid trampolines, skipping and general leaping about!

Hip Extension (Back On Ball)

  1. Tummy in
  2. Raise and lower hips
  3. Squeeze bum
  4. Avoid moving ball too much

Hip Extension (Feet On Ball)

  1. Palms face up and arms straight
  2. Straight legs
  3. Squeeze bum

Hip Extension Knee Flexion

  1. Squeeze bum
  2. Tummy in
  3. Push into heels

Lunge

  1. Belly button in as step forward
  2. Knee in line with toe at all times
  3. Back straight and chest lifted

Stability Ball Wall Squat

  1. Tummy in
  2. Arms extended and shoulders back
  3. Squat until thighs are parallel with floor

Split Squat

  1. Stationary movement. Tummy in
  2. Knee in line with toe at all times
  3. Back straight and chest lifted