Optimal Life Fitness, for health, fitness and a new lifestyle outdoors.

The Exercises

Bridge Holds
Lie on your back, bring your pelvis up so your lower back flattens to the floor, squeeze your bum and keep it tight as you raise your hips up off the floor. Hold for 30 seconds or until muscles tire and hips drop

As a variation do as above but hold for a second then relax and repeat 30 times
What's it good for?
Great to strengthen your bum, will give you good tone and a solid base to start lots of more advanced exercises.

Step Backs
Very similar to a reverse lunge, keep the front foot planted on the floor, take the other leg behind you as far as comfortably possible, allowing the knee to drop towards the floor.
As you step back allow the back to come over the front thigh, ensuring you keep your head up and chest up.
Alternate between each leg and do 4 sets of 12 in total.
What's it good for?
Fantastic for the legs, it works all the muscles especially the inner thighs, bum and back of legs thanks to the full range of movement you undergo.

Medicine Ball Swings
Use a medicine ball (with handles) or a Kettlebell (or something similar).
Stand with feet slightly more than shoulder width apart. Keep your head up and chest up; sit back in the hips as if you're sitting back into a seat, allowing the ball to swing between the legs.
As you come up to standing again make sure you squeeze your bum to ensure your hips come up into full extension.
What's it good for?
Great for the bum, back of legs and inner thighs, it also works the core and abs extensively due to the swinging momentum the medicine ball provides.

Folowing a successful first year with their outdoor training sessions at both Highbury Fields and Wandsworth Common, Optimal Life Fitness Ltd is bringing their Outdoor Extreme Sessions with Kettlebells to more London Parks at more times in 2006. The new parks include Primrose Hill and Wimbledon Common (with more to come this Spring!).

Hailed as

the next big thing

in this February's Health and Fitness magazine Outdoor Extreme with Kettlebells is guaranteed to get their participants results.

What is Outdoor Extreme with Kettlebells?
Outdoor Extreme with Kettlebells is an outdoor training session like no other. Not only will participants use their own bodies, but they will also be using Kettlebells, sand bags, beer kegs and medicine balls.

Why Outdoor's?
Too many people spend too much time indoors. Gym's and fancy equipment aren't necessary and can be detremental to a persons health and well being. Optimal Life Fitness get's people outside and into the fresh air! For those who are sick of being cooped up indoors Outdoor Extreme with Kettlebells is just the thing.

The Programme
Classes vary, individuals can tailor make their own programmes by selectingthe style of calss to suit their wants and needs. There ar estrength focused classes, power endurance sessions and more aerobic focused classes. Getting fit has never been so easy or this much fun!

Check The Outdoor Extreme page for more details on new parks and times.