Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「MUM’S WORKOUT at the gym today 🙌🏼 Thought I would share this because I had so many wonderful messages about mum and her progress with her fitness 🥰 Just to recap: Mum has never really done any sport or fitness EVER (she grew up in Poland, in a big family and they couldn’t afford to pay for any sports). She is 72, this year was her first time stepping foot in a gym, and 6months ago we started her fitness routine...1 gym session + 2 x 30min walks a week together. She’s improved her balance, coordination, strength, lung capacity, endurance, muscle mass AND lost 5kgs! She doesn’t miss a session, gives her all at every session, and is willing to give everything a try (no matter what I throw at her!) 👇🏼 WARM UP: 15min walk around the block Next part is in ‘exercise pairs’. Each pair repeated twice ✌🏼 ▪️PAIR 1 • 15 x SQUAT TO BOX (with band) Improves leg strength to make getting off the couch/out of the car easier. Band improves glute strength to support lower back + keep hips, knees + ankle healthy. • 15 x BAND ROW (with pause) Strengthens back muscles to counterbalance time spent forward bending (reading books, working, gardening, driving) ▪️PAIR 2▪️ • 10 x each side BOX STEP UP KNEE DRIVE (we started with whole hand help, now we are onto 1 finger!) So great for single side balance, strength + coordination. She also finds stair climbing a lot easier! • 10 x ROW Strengthens back + improves posture. Improves grip strength so she can open jars, work in the garden etc. ▪️PAIR 3▪️ • 10 x each side SUMO SQUAT ON AIR DISC Challenges balance + improves body awareness. Teaches safe lifting technique (so she can pick up my dogs safely when she ‘puppy sits’ 🐶🐶) • 10 x MEDBALL SLAMS Core strength + hand eye coordination. This is also my fave exercise we do together! (and I think her’s too! 😜) ▪️SKIPPING▪️ The one thing my mum loved when she was little was her skipping rope her dad gave her. This is just a bit of fun at the end of the session (she is awesome at it! 😍) COOL DOWN: 5min stretching SO PROUD of you mum!! 🙏🏼😘 Also, big THANK YOU to @lskd for our matching shorts! Mum is SO EXCITED we are twinning now! 👯‍♀️🙌🏼 Music: On Your Own - Y.V.E. 48」10月31日 1時52分