So, if you read part 1 and fancy giving some resistance training a go then here's a video for you. Make sure you do the warm up in the first video and cool down afterwards of course. These are some really simple but effective exercises to get you started and build your endurance for progressing to more heavier weights and challenging moves. I'm using a sandbag in the video but you can use a backpack stuffed with things to make it heavy. You could also use dumbbells, kettle bells or barbells if you have access, whatever you can find handy to add some weight.
When selecting weight it's important that it's heavy enough. It should challenge you enough to get you through the reps but should not feel so easy that you breeze through. Rest periods are important too. If it states to rest for no longer than a minute between sets then stick to it as much as you can. When I mention neutral spine that means you must keep a slight arch in your lower back and also keep your head in line with your spine, so no rounding the lower back during squats or letting the head drop down during planks and push ups. (If you want to read more about that then check here: http://gethealthierhappiernow.weebly.com/1/post/2014/01/watch-your-back.html).
Here are the videos, if you have any questions, just ask! Let me know how you get on :)
When selecting weight it's important that it's heavy enough. It should challenge you enough to get you through the reps but should not feel so easy that you breeze through. Rest periods are important too. If it states to rest for no longer than a minute between sets then stick to it as much as you can. When I mention neutral spine that means you must keep a slight arch in your lower back and also keep your head in line with your spine, so no rounding the lower back during squats or letting the head drop down during planks and push ups. (If you want to read more about that then check here: http://gethealthierhappiernow.weebly.com/1/post/2014/01/watch-your-back.html).
Here are the videos, if you have any questions, just ask! Let me know how you get on :)