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. It’s a time to be innovative and make the best of what we have, so I’ve put together a full body workout which requires no specific exercise equipment.You can use a chair or sofa, and a slippery floor to perform all of these exercises as a circuit. With the country now in lockdown, many of us will be looking at ways to stay active within our own homes and keep up our strength and fitness. Best pre workout deals; Vicky Fleetwood’s Upper Body Workout. Her routine is designed to build strength, speed and boost overall performance. I often place weight plates under my feet as I’m shorter. I'm also a personal trainer. 39.9k Followers, 1,905 Following, 185 Posts - See Instagram photos and videos from Vicky Fleetwood (@vickyfleetwood_) England Women will not enter 2021 SheBelieves Cup, FA confirms Bethany England's star keeps on rising and now the sky's the limit for club and country The England and Saracens rugby player and former full-time personal trainer, suggests a full-body routine that will keep you fit in lockdown This is a great move to introduce some diversity in terms of the areas that are targeted. Sliding Knee tucks (use towel on slippery floor) Start with hands shoulder width apart on the floor in a high plank position Put a towel underneath your feet Keeping your core tight, and back flat, pull feet in and tuck knees towards chest Brace core tight and slide feet backwards to start position A strong upper body means more protection when being taken down to the ground and more power to take the opponent down,” she explains.Most of the exercises listed below are best performed in your local gym, where there is a good spread of weights (to aid progression) and a variety of heavy duty equipment (so you can eventually lift big). For more advanced individuals, you should step this up to include additional weight (via a belt or specific weight jacket) as you improve. Then, make sure the press is aligned with the middle of your chest on the way up.In order to protect the delicate shoulder joints, it is sensible to choose a more comfortable weight to lift here and ensure form and tempo are spot on, rather than piling on the kilograms. This is an EMOM (every minute on the minute) workout.

Keep those elbows tucked in throughout and don’t be tempted to heave your upper body backwards and forwards during the movement.

Start by holding the dumbbells in a supinated grip (palms facing towards your face) at the bottom of the lift and, as you press upwards, rotate your palms so that they face each other at the top of the movementKeep the top of your back pressed into the bench, shoulders pinned back and down towards your butt to ensure the chest is fully engaged. Anyone who's looking to get bigger arms, big pecs, and build upper body strength has probably been watching with interest, quite aside from the actual sporting action.

Hi, I'm Vicky Fleetwood and I play for the Red Roses.

chair or a social. Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article If you’re unfamiliar with the movement, start with a height you feel confident landing on comfortably and progress from there.3 sets - Start with six reps (reduce to three with weight increase)This exercise pretty much replicates the movements in the line-out and it is fantastic to target the chest area, as well as the triceps. The pull-up is a fantastic compound body exercise that will not only help you develop a strong back, but also strong arms.Grab the pull-up bar with your palms facing forwards, initially hanging with straight arms and legs off the floor. Slowly lower yourself back down to the starting position.For beginners, start off just your bodyweight.

Give this home workout a try from Red Roses star Vicky Fleetwood . Aim for 60-90 minutes rest between sets,” Vicky says.You might also want to consider protein shakes and supplements such as creatine, though these are not obligatory…3 sets - Start with six reps (reduce to three with weight increase)Lie flat on the bench on your back, gripping the bar with your hands slightly wider than shoulder width apart. Try to keep the leg aligned for an efficient, effective movement and drive upwards with the leg in the initial phase. She made her full England debut at the age of 21 and had reached 50 caps by July 2015.

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