Fitness fanatic Luke Morris demonstrates a simple full-body workout to get you in shape

Nick Watkins 26/06/2018
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Full body workout: Luke Morris

Produced using unique technology and extensive research, Melt Water is the result of years of development. The production process mimics the natural formation and melting of glaciers and involves a complex multi-stage freezing, extracting and melting process.

Melt Water is a result of freezing, extracting and melting. As ice crystals start to form during freezing, they naturally push away all impurities and admixtures. The water that doesn’t freeze, due to impurities, is removed using special technology. At the final stage of production, the final layer of ice is melted back into water giving it the unique icy taste.

Melt Water benefits

  1. One of the world’s purest forms of water.
  2. Produced using unique technology.
  3. Sold in environmentally friendly bottles, made from 20% recycled materials.
  4. Rated as highest quality by the British Retail Consortium

During exercise, it’s vital to stay hydrated and ice cool Melt Water is a favourite of fitness lover Luke Morris who has teamed up with Melt Water to talk us through four key core exercises, that’ll keep you on top of your core strength, which is vitally important.

Four full-body exercises

Dumbell snatches

Bending your legs, reach down and grab the weight and burst up powerfully, lifting the dumbbell above your head and extend your arm. Repeat this several times with the same arm before switching and repeating the movement with your other arm. This exercise helps to develop your coordination and explosiveness, and strengthens your shoulders, lower back, hamstrings, glutes, and lats.

Burpee to push press, using dumbbells

With every repetition, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs will feel heavy. The dumbbells will work your arms as you lift them above your head after the press up.

Push up to one arm row

Get yourself in the usual press up position and when you come up you should lift the dumbbells one after the other. This exercise will work your arms and core and also your back. You’ll need to be fairly stabilised in order to keep your body still. Try not to swing from side-to-side when lifting the weights.

Kettle bell swing

Take up the squat position, keeping your back straight and lift the kettle bell from the floor and swing it in front of your body, and between your legs. Kettle bell swings work everything from your core, to your shoulders, your quads, your hamstrings, your glutes and your back.

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Fitness fanatic Luke Morris talks us through a simple workout to strengthen the core

Nick Watkins 22/06/2018
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Fitness fanatic: Luke Morris

Produced using unique technology and extensive research, Melt Water is the result of years of development. The production process mimics the natural formation and melting of glaciers and involves a complex multi-stage freezing, extracting and melting process.

Technology

Melt Water is a result of freezing, extracting and melting. As ice crystals start to form during freezing, they naturally push away all impurities and admixtures. The water that doesn’t freeze, due to impurities, is removed using special technology. At the final stage of production, the final layer of ice is melted back into water giving it the unique icy taste.

Melt Water benefits

  1. One of the world’s purest forms of water.
  2. Produced using unique technology.
  3. Sold in environmentally friendly bottles, made from 20% recycled materials.
  4. Rated as highest quality by the British Retail Consortium

During exercise, it’s vital to stay hydrated and ice cool Melt Water is a favourite of fitness lover Luke Morris who has teamed up with Melt Water to talk us through four key core exercises, that’ll keep you on top of your core strength, which is vitally important.

KEY CORE EXERCISES

In the second of a series of exclusive clips, Morris demonstrates simple moves you can do, at home or in the gym, to get the core in great shape.

HOLLOW HOLD INTO TOE TOUCHES

Lying flat on your back, extend your whole body, with your arms together above your head, then crunch your arms and legs together to work the abs.

RUSSIAN TWISTS WITH A WEIGHT

Keeping your feet on the floor, sit in an upright position and hold a weight in front of your torso, then twist and touch it down either side of you.

MOTION PLANK

This is a variation of the regular plank but with a bit of motion added in to make it a bit harder. Remain in the plank position and move up and down on your hands and elbows.

SCISSOR KICKS

On your back again, hold some weights in the air, keeping them still, and move your legs in a scissor motion to engage your core.

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Fitball founder Kameron Jaff combines footballing skills with endurance exercises

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On the ball: Kameron Jaff's fitball session

Fitball Factory is a workout concept providing group-training classes that combine football drills with strength and cardio interval training. These workouts are designed to improve technical aspects of your game and get you in to shape, whether your goals are football or fitness related. In the second of a series of articles founder Kameron Jaff explains how fitball benefits endurance.

The whole idea about fitball is to bring a football into the workouts to make them as engaging and as fun as possible. So rather than telling someone to run five kilometres we’re getting people exercising with a ball at their feet. In terms of the endurance work with the ball, we have a number of exercises we’ll do in a session.

Suicides

We do these both with and without the ball. It’s where you have a line of cones and you run back and forth to different ones. When you get to each cone you do a trick with the ball to challenge yourself and also to improve your footballing skills. We want to try and replicate what a game situation is actually like in the workouts, which you don’t get with just doing a long distance run, for instance. Football is a mixture of sprinting, jogging, turning and so on, not just running in a straight line.

Full body exercise


After suicides we’ll do a move that works most muscles, such as burpees. The idea with endurance exercises is to get creative with periods of high intensity, low intensity and rest, all with the ball involved as much as possible. A burpee is a whole body movement targeting big muscle groups, like the glutes, hamstrings and pectoral muscles. It works the core and acts as a cardio workout with high repetitions. We use the ball to do kick-ups between reps or something similar.

Diet

What you eat and drink has a big impact on your endurance. You don’t want to be going too heavy on the carbs, but you need the right amount before a workout. You also don’t want to be going in to exercise full of junk food, sugars and chocolate. Sweet potato and whole-grain pasta are good energy sources to have a few hours before you do exercise. Also include some protein – chicken, turkey, beans and lentils to give you what your body needs to keep high energy levels. Drinking Red Bull a few hours before a work out is also beneficial for keeping you going throughout the session. If you want to become lean, or stronger, your diet will be different to that of a footballer. Carbs, although a great source of energy, if they’re not ultilised go into your fat store, so you want to make sure if you’re eating carbs you’re working out afterwards.

You can find out more about FitBall at www.fitballfactory.me and on Instagram @fitballfactory

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