Welcome to Aerial Direct’s Wellness and Wellbeing

We are here to support you and help you keep up productivity and wellness in your life. To ensure that we are also taking care of your general wellbeing, we have teamed up with Aerial Direct’s very own Personal Trainer Luke Wilson to share some weekly tips on staying productive and healthy while working at home, such as stretches and exercise routines.

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Well-being with Luke Wilson

Wellness Wednesday – Week 3: Movement and Calorie Consumption

Exercise with Luke Wilson

Circuit 1 Lower Body – All Exercises

Circuit 1 - All exercises breakdown

#1 Glute Bridges (10 reps X3) (This is a floor exercise)

1. Lay flat on your back with your hips down.

2. Bring your knees up into bent position and place your hands down by your side.

3. To begin, raise your hips up to the ceiling, making sure you squeeze your glutes (bottom) when you reach the top.

4.  If you want to push yourself harder, or you cannot feel it, move your legs further into your glutes and repeat.

5. Complete 10 reps of these, and repeat 3 times.

 

#2 Bodyweight Squats (10 reps X3) 

1. Place your feet shoulder-width apart, with your toes pointing out slightly.

2. Squat down keeping your spine nice and neutral.

3. Up and down doing 10 reps of these, and repeat 3 times.

4. If you are struggling with these, or want a bit of stability, complete the exercise following the same steps but with a chair, sitting down and standing back up. 

 

#3 Hamstring Bridges (10 reps X3) (This is a floor exercise)

1. Lay flat on your back with your hips down.

2. Bring one leg up onto a sofa/chair and the other leg up into the air keeping your hands down by your side.

3. Ensure your heel is pushing down into the chair.

4. Push your hips up to the ceiling and through, ensuring you keep your leg up straight the entire time.

5. Complete 10 reps on each leg, and repeat 3 times.

Circuit 2 – Stretching – All Stretches

Circuit 2 - Stretching

#1 The walkout & reach down – (Good for the back of your legs and posture)

The walkout:

1. Have your legs placed wide apart

2. Reach down and touch the floor (if you can).

3. Walk your hands out in front of you until your level with the ground.

*Top tip* Make sure your squeeze your glutes (bum) once you’re there. 

4. Hold for 5 seconds, making sure you are fully extending those hips.

5. Repeat this 5 times.

If you struggle to do the walkout you can do what Luke calls the “Reach down”

1. Have your legs placed wide apart

2. Reach down and touch the floor or as far as you can go.

4. Hold for 5 seconds, making sure you are fully extending those hips.

5. Repeat this 5 times.

*As you breathe out, every time you exhale, reach down a little bit further. #Stretchingtip #Yogatip

 

#2 The Neck stretch – (Stopping you getting hyperextension through the neck) 

1. Find yourself a seat in which you can sit upright with your feet flat on the floor at a
90-degree angle and your back is pushed firmly on the back of the chair

2. Place your head back and look up to the sky (you might want to read the rest of the instructions first) 😜

3. Take your right hand and place it on the left side of your forehead.

4. Pull your head down towards your right and hold for 15 seconds.

5. Let your head go back to the front then repeat on the opposite side.

*Tip* Do this stretch every couple of hours – even set alarms on your phone to remind you! 

 

#3 Thread the needle, Childs pose and the Cobra (This is a mini routine for your back and core)

1. Come down to the floor and onto all fours…

2. Taking your right arm, lower through to the left and through to the other side trying to get your shoulder as close to the floor as you can.

3. Hold that position for 15-20 seconds.

Into the “Childs pose” 

4. Move back onto all fours.

5. Sit back onto your heels, lowering your head down making sure you keep your hands flat on the ground in front of you and are pushing back into your heels as much as you can. This is called the ‘childs pose’.

6. Hold that position for 15-20 seconds.

Into the “Cobra” 

7. Raise your body through and fully down onto the floor into the ‘cobra position’.

8. Push up onto your hands and in through your arms, push as up and back as you can, stretching out your core and back (you will be able to feel it).

*Tip: This stretch is also good after an ab blast!

Circuit 3 Upper body – All Exercises

Circuit 3 - All exercises breakdown

Standard Press up (10 reps x3)

1. Bring yourself down to the floor keeping your feet and arms a nice distance apart.

2. Starting up on your hands, gradually bring your chest to the floor then pushing back up through your arms.

*If this is too hard for you, start off by dropping your knees to the ground and repeating the exercise like so.

3. Make sure you keep yourself looking forward and the glutes squeezed.

4. Do 10 reps of these and repeat 3 times.

*If you still find that too hard you can do a ‘hand release’ press up where you complete the exercise exactly the same but once you have bought your chest down, take your hands off the floor and then push yourself back up. (please see the video for a demonstration) 

 

T-Pushup – Push up with extension  (10 reps x 3) 

Begin a standard pushup…

1. Bring yourself down to the floor keeping your feet and arms a nice distance apart.

2. Starting up on your hands, gradually bring your chest to the floor then pushing back up through your arms.

3. Once you have pushed yourself back up, taking one arm off, rotate your arm around and point up towards the sky, making sure you fully engage your core. (the GIF explains this better 😂)

*Again, if this is too hard for you, start off by dropping your knees to the ground and repeating the exercise like so.

5. Do 10 reps of these and repeat 3 times.

 

Tricep dips (requires a chair/bench surface)

1. First, make sure the chair/bench you use can hold your weight.

2. Sitting in the chair, place your hands either side of you, walk your legs out so you are balanced on your heels.

3. Pushing yourself up, slowly bring the glutes (bum) down, not all the way to the floor, then push yourself back up again. (Like the GIF shows, make sure you are your hands exactly where started and move into a 90-degree angle.)

*If this is too hard, bring your legs in as far as comfortable for you, and place your feet flat and repeat the exercise above. 

4. 10 repetitions of these 3 times.

Don’t forget that you can also follow him on Instagram @luke_wilson_training_ for more content and workout routines. Stay tuned for more upcoming emails and activities! #StayFit 💪